Middle Eastern- Spiced spinach and lentil soup with garlic yogurt…



  • 2 tbsp olive oil
  • 1 large onion finely chopped
  • 1 large carrot finely chopped
  • 3 crushed garlic cloves
  • 1 tsp chili flakes
  • 2 tsp ground cumin seeds
  • 2 tsp sweet paprik
  • 1 tbsp tomato puree
  • 1 cup red lentils
  • 6 ½ cups vegetable stock
  • 3 vined ripened tomatoes chopped
  • 16 oz. spinach chopped
  • 1 lemon cut into wedges

For the Garlic Yogurt:

  • 3 oz. natural Greek yogurt
  • 2 small garlic cloves crushed
  • 1 tbsp. olive oil



  • Heat oil in a large pan, then add, onion, carrots, garlic, chili flakes, some salt and pepper. Stir, cover, cook for 7-8 minutes until soft and lightly golden.
  • Uncover pan, add cumin, paprika. Stir a few seconds, add puree. Add lentils and stock, bring to a boil, cover, and simmer for 20 minutes, stirring occasionally.
  • Meanwhile, mix all ingredients for garlic sauce, add salt and chill.
  • Add diced tomatoes to soup and simmer for 5 minutes, add salt and pepper to taste.
  • Bunch up the spinach leaves and slice them thin (fine shreds). Stir into soup until wilted.
  • Serve with yogurt sauce on top. Sprinkle paprika on top
  • Serve with a lemon slice

Courtesy of Anarosa Nazario

Serving Size vs. Portion Size…

Understanding the difference between serving and portion size could mean the difference in consuming extra calories especially if you are concerned about overeating. A survey by the International Food Information Council found that only 49% of Americans understand the difference. Portion size is either the amount of food you choose to eat or are given to eat by an establishment. This can vary according to what each individual decides. One third of people surveyed confused the two terms. Serving size is a determined amount set on a food label which has been determined by the FDA for nutrition purposes. A serving size is usually a minimal amount of a particular food that contains a certain number of calories. Many unconsciously assume that a portion size is the number of calories listed on the label without reading what the company considers a serving size. As a result, you may be consuming 2 or 3 times the number of calories. Example, if a ½ cup of ice cream contains 300 calories and you assume a portion size is a cup you may innocently consume twice the number of calories. It is important to read your labels carefully. You may be surprised at how little a serving size actually is.



This is the root of the celery vegetable. It is a massive ball of roots that is an earthy, celery-flavored vegetable. It can be mashed with potatoes, used raw in a salad or cooked. It is loaded with Vitamin K and potassium while being low in calories. It is a big part of South American cuisine especially in Peru. It can have a shelf life of 8 months if stored between 32 to 40 degrees Fahrenheit. Celeriac is excellent to stimulate digestion. Here are a few suggestions below.

Celeriac oven chips…                                                                                           https://www.bbcgoodfood.com/recipes/celeriac-oven-chips                                                    Celeriac, pancetta, and Thyme soup                                                                https://www.bbcgoodfood.com/recipes/celeriac-pancetta-thyme-soup                                   Celeriac, and Potato Latkes                                                                            https://www.epicurious.com/recipes/food/views/celery-root-and-potato-latkes-231193

P.D.S. (Postprandial Distress Syndrome) and Acupuncture…

P.D.S. is a form of chronic indigestion with an unpleasant feeling of fullness after eating. Symptoms are a feeling of pain and burning in the throat and stomach. In a study of 228 people who suffered from this malady, they received acupuncture for 20 minutes, three times a week for four weeks. They were all required to complete questionnaires about the amount of fullness, bloating and pain before treatments began. The results were published in the Annals of Internal Medicine. Of the participants, 83% showed some benefits and of those 28% showed complete elimination of distress. The results could be of great benefit to those who suffer from P.D.S. since the drugs used in treatment can have an intolerable effect.