Healthy Eating on a Budget

By Calgary Herald

Submitted by Nicky Martin

Sweet Potato/Carrot/Ginger Lentil Soup.

1 c diced onion
3 c sliced carrots3 c diced sweet potato
1 tbsp ( or more to taste) grated ginger root
2 cups rose (red) lentils, rinsed well and soaked in 4 cups water for 1/2 hr.
optional, cumin, turmeric etc to spice it up to taste
sea salt and grated black pepper

Saute onion in butter, adding grated ginger root and any other chosen spice. Let sweat for 5 mins, than add carrots and sweet potato.Stir thoroughly and cover with a circular piece of wax paper (right on top of veggies).Put on pot lid and let veg mix sweat for 1/2 hr or until all veggies are almost soft. At this point you can add stock, water or even canned tomatos. I cook my lentils for 5 or 10 mins until they are almost cooked, then add to the soup mix so everything softens together. Season with salt and black pepper. If you like more protein you can add more legumes,beans or Tofu (saute this first) to your liking. Sometimes I add frozen peas or a green veg for colour at the last minute. This is great for fall evenings. You can serve it as soup with some good bread or make it really thick and put it on brown rice or quinoa, potatoes etc.

Note about red lentils. They take much less time to cook than French or green lentils. Wash all lentils really well as they are all dusty.

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Submitted by Susan Bailey

Wrap Arounds

Start with a whole wheat tortilla. Spread down the middle some cream cheese (flavored or plain mixed with your own spices). On top of cream cheese, put a layer of your favorite fresh cooked meat (such as chicken or turkey). Then layer your favorite veges (sliced onions, tomatoes, peppers). Then a layer of your favorite greens (spinach, lettuce, sprouts, etc.). Fold up your wrap from the bottom, then turn sideways and roll up sideways all the way across.

Be creative with your wraps. You can add sliced apples or sliced grapes, olives, salsa, seafood sauce, tartar sauce, no cholesterol mayonnaise, any low fat salad dressing, freshly grated cheddar cheese, or try slices of swiss cheese. You will never get tired of wraps if you try different combinations of foods. Fresh fruit not only adds alot of vitamins, but gives you some sweetness which will satisfy cravings for desserts.

Read more: http://www.calgaryherald.com/health