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February Newsletter
In This Issue
Kitchen Shortcuts
Curried Red Lentil Soup
Healthy Nourishment
Health Breakthrough Session

Do you feel like you need individual support to reach your health goals?

I am pleased to offer complimentary health breakthrough sessions this month in my Watertown office or by phone.

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This month I'm letting you in on some of my favorite kitchen shortcuts that make it easy to eat healthy home cooked meals. I've also included a recipe for Curried Red Lentil Soup, one of my favorite hearty winter soup recipes.

I'm excited to offer a new workshop series, Healthy Nourishment. Meet your health and nutrition goals with group support at a very affordable price. Since it is in teleclass format, you can participate from anywhere.

Wishing you a month filled with abundance, love, happiness and good food.

Liz Vequist

Kitchen Shortcuts

It seems there is never enough time when it comes to shopping and cooking food. But if we want to eat healthy and treat ourselves well, we need to get in the kitchen and do some cooking. Here are some shortcuts that help me nurture myself with good nutritious food without spending a lot of time in the kitchen.

  1. Lettuce - wash, chop and dry it in the salad spinner before storing it in the refrigerator. It's so much quicker to make salad when the greens are ready! Plus they keep longer.
  2. Kale - wash, chop and store in a Tupperware container in the refrigerator. Throw a handful of kale in 2 cups of boiling water and cook for 4 minutes. Quick and easy side dish of greens.
  3. Miso soup - put 1 tsp. of miso paste plus some wakame (instant seaweed) in a bowl. Cover the bowl with a strainer. Strain your greens into the bowl. You gain the nutrition from the greens and voila, instant soup! Of course you can also add scallions, carrots and tofu if you want to get fancy.
  4. Brown rice - Sure, brown rice takes longer to cook than white rice, but try making it when you're not hungry. Use a timer and make brown rice while you're doing something else. I make my rice while I'm cooking other stuff, watching a movie or talking on the phone. What to do with the cooked brown rice? Eat it for lunch or reheat it for dinner.
  5. Re-heating brown rice - Put the brown rice in a pot with a little bit of water and steam for 3 minutes. Or saute with a little bit of sesame oil in a frying pan. I like to add toasted sesame oil, tamari sauce and some chopped scallions as well.
  6. Cook extra - I like to cook for four and save the leftovers for lunch or another dinner.
  7. Cook smart - when I have the time to spend an hour in the kitchen making dinner, I make sure to make a pot of rice and rinse the greens at the same time, even if I'm not having them at that meal.
  8. Kitchen Timer - the key to cooking smart and being able to step away from the kitchen while cooking.
  9. Clean up as you go - professional chefs know to clean as they cook so that when the cooking is finished the kitchen is even cleaner than when you started.
  10. Crock pot - put your food in the crock pot in the morning and have a nice hot dinner ready for you when you come home!
Curried Red Lentil Soup
This is one of my favorite hearty winter soups. It is easy to make and guaranteed to keep you warm when it's frosty outside!

2 tsp Organic Extra Virgin Olive Oil

1 large onion, coarsely chopped
2 garlic cloves, minced
1½ tsp cumin
¾ tsp. turmeric
½ tsp. ground coriander
½ tsp. salt
¼ tsp. black pepper
1/8 tsp. cayenne pepper
1 cup carrot juice
   or 1 cup vegetable broth
½ pound unpeeled all-purpose potatoes
   (and/or sweet potatoes), cut into ½" chunks
1 cup red lentils, rinsed and picked over
2 medium carrots, sliced
1 bay leaf
Bunch of swiss chard (or kale), chopped

1. In large saucepan, heat oil over medium-high heat. Add onion and garlic and sauté until onion is tender, 5 to 6 minutes.
2. Stir in cumin, turmeric, coriander, salt, black pepper and cayenne, and stir-fry for 30 seconds.
3. Add carrot juice or veggie broth, potatoes, lentils, carrots, bay leaf and 3½ cups water; cover and bring to a boil over high heat.
4. Reduce heat to medium-low and simmer, stirring occasionally, until lentils are tender, about 20 minutes.
5. Add swiss chard at the end, cook until tender.
6. Remove and discard the bay leaf before serving.

Serves 6
Healthy NourishmentShiatsuWorkshop
Teleclass Workshop Series

March 2 - May 11
Every other Monday at 8:00pm

You will...
  • Make lifelong improvements in the way that you eat.
  • Follow through with fun, energizing and realistic healthy nourishment goals.
  • Immediately improve the quality and energy of your life.
You will be supported...
  • Powerful goal setting process.
  • Online forum providing group support, encouragement and accountability.
  • Buddy system for extra support.

$150 paid in full (save $30) or $60/month.

Call 617.459.9817 to register.
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Watertown Holistic Health offers Shiatsu Massage and Holistic Health Counseling services to help you balance your life, manage stress effectively, and support you in living healthier.

It's such a pleasure to help those closest to us become happier and healthier. Please forward this newsletter to friends, family members or colleagues who have an interest in a healthy lifestyle.

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