Iron Rose Personal Training

I get all kinds of reactions when I tell people that these are my typical breakfasts. I usually add a boiled egg to these breakfasts to increase my protein.   If you want to lose weight you need to change the way you think about the first meal of the day.  Leave the starchy carbs behind and embrace vegetables!

Lentil Chili

• 1 tsp olive oil
• 1 cup each diced onions, diced celery, diced bell peppers and diced carrots
• 1 clove garlic, minced
• 1 tbsp chili powder
• 2 tsp ground cumin
• 1 1/2 tsp dried oregano
• 1/4 tsp cinnamon
• 1 can diced tomatoes, undrained
• 1 can cooked lentils, drained and rinsed
• 1 cup tomato sauce
• 1/2 cup unsweetened pineapple juice (I have never used this ingredient so I think it is optional)
• 1/4 cup chili sauce (I use my homemade BBQ relish)
• 1 tbsp brown sugar
• 1/4 cup fresh, chopped cilantro (optional)

1. Heat olive oil in large pot over medium heat.  Add onions, celery, bell  pepper, carrots and garlic.  Cook and stir for 5 minutes, until vegetables begin to soften.
2. Add chili powder, cumin, oregano and cinnamon.  Cook and stir for 1 more minute.  Add all remaining ingredients, except the cilantro.  Bring to a boil.  Reduce heat to medium-low.  Cover and simmer for 15 minutes, stirring occasionally.
3. Stir in cilantro.    Remove from heat.  Ladle into serving bowls and top with a dollop of sour cream if desired.

Autumn Vegetable Soup

This is a perfect soup for our stored seasonal vegetables; carrots, cabbage and onions.  We froze bell peppers so we have plenty of those too.

• 1/2 cup onion, chopped
• 2 cloves garlic, minced
• 1/2 cup each cabbage, carrots, bell pepper
• 1/2 tsp each salt, dried basil and dried oregano
• 1/8 tsp pepper
• 2 cups organic vegetable broth
• 1 cup tomato juice (or canned tomatoes)
• 3/4 cup cooked beans (I prefer black beans)
• 1 1/2 tsp red wine vinegar
• 1/2 cup tomato sauce
• 1 tbsp fresh parsley

1. In soup pot saute onion in 1 tbsp olive oil over medium heat until soft.  Add garlic and saute 1 minute.
2. Add and saute the cabbage, carrots, bell pepper with the salt, basil, oregano and pepper.  Turn heat down to low, cover pot and let cook about 5 minutes, stirring occasionally.
3. Add broth, tomato juice, beans and vinegar and bring to a gentle boil and simmer about 15 minutes.
4. Add tomatoes and parsley, simmer another few minutes.

Spicy Black Bean Soup

• 1/2 tsp olive oil
• 1 cup each chopped onion, red bell pepper and carrots
• 1 clove garlic, minced
• 3 cups organic beef broth
• 1 cup tomato sauce
• 2 cans black beans, drained and rinsed
• 2 tbsp chopped, fresh cilantro
• 1 tbsp lemon juice and brown sugar
• 2 tsp dried oregano
• 1 tsp each chili powder, ground cumin and Worcestershire sauce
• 1/2 tsp dried thyme
• 1/4 tsp black pepper

1. Heat olive oil in a large soup pot over medium heat.  Add onions, red pepper, carrots and garlic.  Cook and stir for 5 minutes, until vegetables begin to soften.  Add all remaining ingredients.  Bring to a  boil.  Reduce heat to medium-low and simmer, covered, for 10 minutes.
2. Blend with an immersion blender until smooth.  Garnish with chopped cilantro if desired.

Lentil & Walnut Stuffed Mushrooms

• 2 portabello mushrooms, remove, clean and dice stems
• 1 tsp olive oil
• 1 small onion, diced
• 1/2 sweet red pepper
• 1 clove garlic, minced
• 8 oz baby spinach leaves, chopped or torn (This is not in season so I omit this ingredient)
• 1 tsp dried thyme
• 1/4 cup sundried tomatoes, chopped
• 1/4 cup walnut pieces
• 1/2 – 3/4 cup lentils, cooked
• 1/4 cup goat or feta cheese, optional

1. Heat saucepan over high heat, add oil.  Reduce heat to medium and saute onions and red pepper until onions are translucent.
2. Add mushroom stems, garlic and thyme and continue cooking until fragrant, 3-5 minutes.
3. Stir in spinach and cook until wilted.
4. Add sundried tomatoes, walnuts and lentils.  Stir well to combine, remove from heat and season to taste.
5. Place portabellos on baking sheet, gill side up, drizzle with a spicy olive oil and white balsamic vinegar, then spoon mixture into each cap.  Optional; top with feta or goat’s milk cheese.
6. Bake at 375 for 20-25 minutes.