Fresh Fruit Salad

Nothing says summer like fresh fruit. I like to serve fruit salad at brunch as a side dish or for dessert after a big dinner. Sometimes I add a scoop of fruit salad on top of coconut yogurt or chia pudding to serve to my kids for breakfast. They love it!

The best thing about fruit salad is that you can totally mix up the fruits and it’ll still be delicious every single time. I often substitute pear for apple and swap peaches for strawberries or nectarines. Grapes add a nice crunch to fruit salad too. I usually pick whatver is in season or on sale! Pumpkin seeds provide an amazing source of zinc and many other minerals because these seeds grow underground, within the mineral-rich soil.

My only rule with making fruit salad is that you have to use a variety of colours to not only make it look more beautiful but also to provide the body with a wider range of phytonutrients. More colours = more health benefits to the body. Eat the rainbow, my friends!

Leave a comment below if you tried this Fresh Fruit Salad. I’d love to hear what you think of it and any variations you tried!

Fresh Fruit Salad

Prep Time10 mins
Course: Breakfast
Keyword: Breakfast, Side Dish
Servings: 4

Ingredients

  • 1 cup blueberries
  • 1 pear, chopped
  • 2 peaches, chopped
  • 2 tbsp raw pumpkin seeds
  • 1 tbsp pure maple syrup
  • 1/2 lime, juiced
  • 1 pinch lime zest rub the skin from the lime on a cheese grater to get a pinch of zest
  • shredded coconut top with desired amount of shredded coconut

Instructions

  • Wash the fresh fruit. Cut the peaches and pears into small cubes.
  • Add the chopped peaches and pears to a mixing bowl with the blueberries.
  • Add the pumpkin seeds, maple syrup, lime juice and pinch of lime zest.
  • Gently mix the fruit salad to evening coat it with the dressing.
  • Sprinkle shredded coconut on top and enjoy!

Red Lentil Veggie Soup

These cold, winter days call for comfort foods that warm my tummy. This soup is so jam packed with nourishing ingredients. I can’t decide which one is the all-star here, so I’ll highlight a few!

Let’s start with bone broth. The bone broth I use in this recipe is homemade from chicken bones (see notes below if you want to use an alternate liquid). Bone broth is one of the most healing foods you can consume. It’s full of collagen and minerals that help to repair the gut, boost the immune system, reduce inflammation and encourage liver detoxification from the glycine and potassium it contains.

Carrots are one of my favourite vegetables. They contain high levels of vitamin A, and are a great source of vitamin K, fibre, and biotin. Next we have sweet potatoes which are loaded with carotenes, vitamin C and vitamin B6.

Lentils are high in fibre and protein, but relatively low in calories. They help to balance the body’s pH level because they are a very alkaline source of protein. I love cooking with red lentils because I find them to be so adaptable. They cook quickly and blend in well with other flavours. The garlic, ginger, onions and turmeric combine to make this soup an anti-inflammatory powerhouse!

My whole family enjoys this dish. My toddler and baby gobble it right up! My baby is nearly one and has had each of these ingredients separately prior to having this soup, so I feel comfortable feeding it to him knowing he won’t have a reaction. I add more salt to the servings that I give to myself and my husband. I also add one or two Thai green chillies to the recipe if I don’t plan on giving it to my kids.

Red Lentil Veggie Soup

This dish is so nourishing and warming during the winter months, I can’t stop making it. The combination of red lentils, carrots, sweet potatoes and bone broth make this soup a complete meal. 
Prep Time30 mins
Cook Time20 mins
Total Time50 mins
Course: Dinner, Main Course, Soup
Keyword: Dinner, Main Course, Soup
Servings: 6
Author: andreagracewellness

Ingredients

  • 1 cup red lentils soaked and rinsed well
  • 1 medium sweet potato peeled and chopped
  • 2 medium carrots peeled and chopped
  • 1/2 cup red onion diced
  • 2 cloves of garlic chopped finely
  • 1 cube fresh ginger root peeled and chopped finely
  • 1 tbsp coconut oil
  • 1 tsp dried coriander
  • 1/2 tsp turmeric powder
  • 1/2 tsp pink or sea salt add more to taste
  • 1 tbsp fresh parsley chopped
  • 4 cups bone broth or water or vegetable stock I like to do 3 cups of bone broth and 1 cup of water
  • 1-2 Thai green chilies, chopped if you like some spice!

Instructions

  • Start by measuring out 1 cup of red lentils and let them soak in cold water. By the time you’ve prepped the rest of the recipe, it’s usually enough time for them to soak (about 20 minutes).
  • Peel the sweet potato and carrots, then chop them into cubes. Dice the red onion and finely chop the garlic and ginger. Make sure to remove the skin from the ginger first. 
  • The lentils will have expanded quite a bit after being soaked.
  • Using a fine-mesh strainer, rinse the lentils well with cold water, until the water runs clear. 
  • In a medium sauce pan, add the coconut oil, onion, garlic and ginger, on medium heat. Stir them around frequently until the onions run clear and begin to brown.
  • Add the bone broth (or liquid combination of your choice) to the saucepan. Then add the rinsed lentils, sweet potato, carrots, dried coriander, turmeric, sea salt and fresh parsley. Give it all a good stir.
  • Turn the heat up to high and bring the liquid to a boil.
  • Once boiling, reduce heat to simmer/low and cover with a lid. Let it simmer for 20-25 minutes. 
  • Stir the soup occasionally to make sure nothing is sticking to the bottom. Just be sure to add the lid back on quickly after you’ve finished stirring.
  • After 20ish minutes, the veggies should be quite soft. Use a hand masher to mash up the soup, leaving it slightly chunky. You could also pour the contents of the saucepan into a blender and blend on high for 1 to 2 minutes to make a smoother consistency.
  • Serve immediately and enjoy! Put the leftovers in the fridge to enjoy for a few days. The soup will thicken up quite a bit in the fridge, so I like to add a bit of water to the soup when I reheat it on the stove. 

Did you make this recipe? Let me know what you think of it in the comments below! Any questions about the recipe instructions or ingredients used can also be asked in the comments. Happy cooking folks!