All recipes included in the Four Summers Life program are delicious, balanced, nutrient dense, plant forward and manageable for all skill levels. You don’t have to be a 5-star chef or strict vegan to create and enjoy these foods. You don’t even have to follow these recipes to their exact specifications. The program provides a range of recipe offerings for different preferences and tolerances. Here’s a sample of recipes for you to enjoy. Contact me here for more information about the program! 

LENTIL MARINARA ZOODLES

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This is a great meal for dinner time. It creates multiple servings (4-6) which can be used as leftovers for both lunch and dinner. Great for weekly meal prepping! You can also try  it over whole wheat pasta. Or do a 50/50 blend of pasta and zoodles! The high fiber content of the lentils are beneficial for blood sugar management and keeping your bowel movements regular. Lentil is also a cost conscious, plant-based source of protein. Need iron in your diet? Just 100 grams of lentils provide more than 1/3 of the recommended daily iron value.

Vegan, gluten free

Level of difficulty (1 - 5): 3

Makes 4-6 servings

Prep Time: 10-15 minutes Cooking Time: 60 minutes

INGREDIENTS

  • 1 tablespoon olive oil

  • 1 medium chopped yellow onion

  • 4 garlic cloves, minced

  • 1 ½ cups dried lentils, rinsed (can be red, green, black or a mixture of all 3)

  • 4 cups vegetable broth

  • 1 can (14.5 ounces) diced tomatoes, undrained

  • 1 can (6 ounces) tomato paste

  • ½ teaspoon red pepper flakes

  • ½ teaspoon sea salt (or to taste)

  • ½ teaspoon black pepper

  • 1 tablespoon balsamic vinegar

  • 1 tablespoon Italian herb seasoning

  • 1 medium sized zucchini (to be spiralized into noodles)

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INSTRUCTIONS

  • Heat olive oil in a large sauce pan over medium high heat. Add onion and sauté until soft and golden (~5 minutes).

  • Add garlic and crushed red pepper and cook until fragrant (~1 minute).

  • Stir in lentils and broth and bring to a boil. Reduce heat to low, cover and simmer until lentils are tender (~ 20 to 30 minutes).

  • Add tomatoes, tomato paste, salt, black pepper, Italian herb seasoning, balsamic vinegar and stir. Bring to a boil again, reduce heat to low and cover. Simmer for another 20-25 minutes.

  • While lentil marinara is simmering, spiralize fresh zucchini. Serve zoodles topped with lentil marinara sauce.

  • *Optional, serve with whole wheat pasta or a 50/50 pasta and zoodle blend.

-Enjoy!