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Hearty Lentil Soup & the power of Lentils!
Nutrition, Physical Health, Recipes |
This is a favourite comfort food soup! It’s a classic lentil soup: It’s warm, hearty and filling which has the bonus of being super quick and easy to make especially if using a pressure cooker or microwave … and it’s even better the second day!!
Lentils are edible seeds from the legume family. There are a few common lentil types:
- Brown: These are the most widely eaten type. They have an earthy flavour, hold their shape well during cooking and are great in stews.
- Puy: These come from the French region Le Puy. They’re similar in colour but about one-third of the size of green lentils and have a peppery taste.
- Green: These can vary in size and are usually a cheaper alternative to Puy lentils in recipes.
- Yellow and Red: These lentils are split and cook quickly. They’re great for making dal and have a somewhat sweet and nutty flavour.
- Beluga: These are tiny black lentils that look almost like caviar. They make a great base for warm salads.
Lentils are very inexpensive, and they’re packed with B vitamins, magnesium, zinc and potassium.As Lentils are made up of over 25% protein, it makes them an excellent meat alternative. They’re also a great source of iron, a mineral that is sometimes lacking in vegetarian diets.
There are so many quality studies showing incredible evidence of the nutritional power of lentils.
Some important benefits are;
- High in fibre·
- High in Protein; they are more than 25%· Lower Cholesterol; One 8-week study in 48 overweight or obese people with type 2 diabetes found that eating a one-third cup (60 grams) of lentils each day increased levels of “good” HDL cholesterol and significantly reduced levels of “bad” LDL cholesterol and triglycerides. https://pubmed.ncbi.nlm.nih.gov/26634200/.
- Regulate blood sugar. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5713359/
- Helps lower blood pressure and improve cardiovascular health. https://www.researchgate.net/publication/228779966_Effects_of_cooked_lentils_on_glycemic_control_and_blood_lipids_of_patients_with_type_2_diabetes
- https://pubmed.ncbi.nlm.nih.gov/24063808/
RECIPE: Hearty Lentil Soup
INGREDIENTS:
- 2 tbsp avocado or olive oil
- 2 onions, diced1 carrot, chopped
- ½ tsp dried thyme
- ½ tsp dried marjoram
- 3 cups of vegetable or chicken stock1 cup lentils (rinsed and drained)
- 1 pinch salt
- ¼ cup fresh parsley
- 1 x 400-410gms can tomatoes
Optional:
- crumbled goat cheese
- bulk it up with any extra non-starchy veggies you like.
METHOD:
Heat the oil in a large soup pot and sauté the onions and carrot for 3 to 5 minutes, until they are softened. Add dried herbs and sauté 1 minute.Add stock, lentils, salt, parsley, and tomatoes and cook, covered, until lentils are tender, about 45 minutes.
When it’s done, place in bowls and serve.
Optional: when serving, put 2 tablespoons of goat each in each bowl before adding the soup for a creamier version.
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𝗪𝗵𝗲𝗻 𝗶𝘁 𝗰𝗼𝗺𝗲𝘀 𝘁𝗼 𝘆𝗼𝘂𝘁𝗵 𝗽𝗲𝗿𝗳𝗼𝗿𝗺𝗮𝗻𝗰𝗲, 𝗿𝗲𝘀𝘁 𝗮𝗻𝗱 𝗿𝗲𝗰𝗼𝘃𝗲𝗿𝘆 𝗮𝗿𝗲 𝗷𝘂𝘀𝘁 𝗮𝘀 𝗲𝘀𝘀𝗲𝗻𝘁𝗶𝗮𝗹 𝗮𝘀 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴.
But what many young athletes and their parents don’t realise is that not all rest weeks should be treated equally.
De-loaded conditioning days are the secret weapon that can take recovery weeks to the next level.
Here’s why they matter:
Young athletes are still growing, which means their bodies are handling both physical development and sports training at the same time. This can quickly lead to overtraining or injuries if not managed carefully.
De-loaded conditioning days allow junior athletes to stay active, keep their muscles engaged, and maintain fitness levels without the strain of their usual high-intensity training.
These days are not about pushing limits—they’re about controlling fatigue and promoting recovery. This ensures that when the athlete returns to full training or competition, they are refreshed, recharged, and in peak form.
Skipping these days or going all-out during recovery can sabotage a taper week, making it hard for athletes to perform at their best when it matters most.
So, whether you’re a coach, parent, or athlete, remember this: De-loading isn`t slacking off. It’s a smart, scientifically-backed way to keep junior athletes safe, strong, and always ready to perform.
#YouthAthlete #AthleteRecovery #Conditioning #TaperWeek #InjuryPrevention #SmartTraining #PeakPerformance #AthleteDevelopment #TrainSmart #JuniorAthletes #YouthSports #SportsScience #ActiveRecovery #PerformanceOptimisation #AthleteHealth #TFWcoffscoast #TrainingForWarriorsCoffs #BeyondLimitsCoffs #thedojo #CoffsTrainingSpecialists #TrainingForWarriors #CoffsHighPerformanceCentre #BestGymInCoffs
There was that time that shouldn`t have been and true friends who don`t ask why, they just come and sit in jail with you!
#familia #tfwfamilia #rei #nachstenliebe #dothecrimedothetime
💥 𝗦𝗔𝗖𝗥𝗜𝗙𝗜𝗖𝗘 𝗖𝗢𝗠𝗙𝗢𝗥𝗧. 𝗙𝗜𝗡𝗗 𝗥𝗘𝗦𝗨𝗟𝗧𝗦. 💥
George, Naemon, Andrew, Andy, and Pete—time-poor professionals in the Coffs District—know one thing: results don`t come from comfort.
While the rest of the world slept, these guys ditched the cozy beds, warm coffee, and excuses to smash through an early morning strength session. It wasn’t easy. But that’s exactly the point—sacrificing those creature comforts is what sets them apart.
Every rep, every set, they’re building more than just muscle—they’re building discipline. Leaving excuses behind to find their strength, their confidence, and their best selves.
If they can do it, what`s stopping you? 🌅
#SacrificeForSuccess #NoComfortZones #ExcusesDontBuildStrength #CoffsCoastGrind #ResultsOverExcuses #NoExcuses #StrongerTogether #EarlyMorningGrind #CoffsCoastWarriors #tfwcoffscoast #bringoutthewarriorwithin #tfwcoffscoast #trainingforwarriors #teamworkmakesthedreamwork #fitness #bestgymincoffs #tfw #Coffsgym #personalisedsmallgrouptraining #thedojo #tfwfamilia #coffsspecialsitrainingteam #homeofthediscerningfitnessenthusiast #BeyondLimitscoffs
𝗨𝗻𝗹𝗲𝗮𝘀𝗵 𝘆𝗼𝘂𝗿 𝗽𝗼𝘁𝗲𝗻𝘁𝗶𝗮𝗹, 𝗼𝗻𝗲 𝘄𝗼𝗿𝗸𝗼𝘂𝘁 𝗮𝘁 𝗮 𝘁𝗶𝗺𝗲.
Your journey is our passion, and we`re here to guide you every step of the way. Let`s crush your goals together! 💪🏋️♀️
#UnleashYourPotential #CrushGoals #FitnessJourney" #tfwcoffscoast #liftheavy #liftheavyandsprint #tfw #bringoutthewarriorwithin #tfwfamilia #personalisedsmallgrouptraining #thedojo #coffsspecialistrainingteam #coffsfitness #trainingforwarriors #customisedtraining #homeofthediscerningfitnessenthusiast #teamworkmakesthedreamwork #Coffs #bestgymincoffs #fitness #teamworkmakesthedreamwork
🏋️♂️💪 𝗖𝗿𝗲𝗮𝘁𝗲 𝗬𝗼𝘂𝗿 𝗨𝗹𝘁𝗶𝗺𝗮𝘁𝗲 𝗪𝗼𝗿𝗸𝗼𝘂𝘁 𝗥𝗼𝘂𝘁𝗶𝗻𝗲! 𝗗𝗠 𝗳𝗼𝗿 𝗘𝘅𝗽𝗲𝗿𝘁 𝗚𝘂𝗶𝗱𝗮𝗻𝗰𝗲! 💪🏋️♀️
Hey fitness enthusiasts!
Are you ready to take your workout routine to the next level?
🌟 Let`s build a personalised plan that suits your goals, preferences, and unique needs while keeping you safe and helping you recover from injuries or aches and pains. Reach out to us via DM, and let`s make magic happen! 📩✨
📋 𝗖𝘂𝘀𝘁𝗼𝗺𝗶𝘀𝗲𝗱 𝗪𝗼𝗿𝗸𝗼𝘂𝘁𝘀: No more cookie-cutter routines! We believe in tailoring workouts specifically for you. Every program we create is 1𝟶𝟶% customised. Share your fitness goals, and our expert trainers will design a program that maximises your results and keeps you motivated along the way. 🎯
💪 𝗧𝗮𝗿𝗴𝗲𝘁𝗲𝗱 𝗧𝗿𝗮𝗶𝗻𝗶𝗻𝗴: Whether you`re aiming for muscle gain, fat loss, injury prevention, recovery, sports performance or overall fitness, we`ve got you covered. Our team will guide you through exercises that target specific muscle groups, boost your metabolism, and help you achieve that toned physique you desire! 🔥
📩 𝗦𝗹𝗶𝗱𝗲 𝗶𝗻𝘁𝗼 𝗼𝘂𝗿 𝗗𝗠𝘀 𝘁𝗼𝗱𝗮𝘆 𝗮𝗻𝗱 𝗹𝗲𝘁`𝘀 𝗲𝗺𝗯𝗮𝗿𝗸 𝗼𝗻 𝘁𝗵𝗶𝘀 𝘁𝗿𝗮𝗻𝘀𝗳𝗼𝗿𝗺𝗮𝘁𝗶𝘃𝗲 𝗳𝗶𝘁𝗻𝗲𝘀𝘀 𝗮𝗱𝘃𝗲𝗻𝘁𝘂𝗿𝗲 𝘁𝗼𝗴𝗲𝘁𝗵𝗲𝗿. We can`t wait to help you create the best workout routine that will make you feel strong, confident, and unstoppable! 💪💙
#PersonalisedFitness #CustomWorkoutPlan #FitnessGoals #DMforGuidance #TransformationJourney #bringoutthewarriorwithin #tfwcoffscoast #tfw #tfwfamilia #trainingforwarriors #personalisedsmallgrouptraining #coffsspecialistrainingteam #teamworkmakesthedreamwork #thedojo #bestgymincoffs #fitness #Coffs #coffsfitness #coffspremiumtrainingfacility #homeofthediscerningfitnessenthusiast
🎉 𝗡𝗲𝘄 𝗠𝗼𝗻𝘁𝗵, 𝗡𝗲𝘄 𝗚𝗼𝗮𝗹𝘀! 🏋️♀️💪
Hey Fitness Fam!
Welcome to September and what a start to spring it`s been!! When the weather is like summer, as it`s been the past 4 days, it tends to have a way of reminding us of what we have avoided or let slide - our exercise and health routine 😬😳
So now is a great time for a fresh start and a brand new opportunity to crush our fitness goals together! 💥 Let`s set our sights high and make this month our best one yet.
🥦 𝗡𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻 𝗙𝗼𝗰𝘂𝘀: Alongside our killer workouts, we`re diving into a month of mindful eating. Let`s fuel our bodies with nutritious choices that support our fitness journey. Share your favourite recipes and meal prep ideas to inspire the whole community! 🥗🍎
📅 𝗚𝗼𝗮𝗹 𝗧𝗿𝗮𝗰𝗸𝗶𝗻𝗴: Setting clear goals is the key to success. Whether it`s lifting heavier, running farther, or nailing that yoga pose, let`s write down our goals and track our progress throughout the month. Remember, every step forward is a victory! 📈🎯
Drop a 🙌 in the comments if you`re excited to crush your goals this month! Let`s make it a month of sweat, smiles, and serious progress.
Remember the only better day to start was yesterday!
Let`s do this, team! 💥💪
𝘾𝙤𝙖𝙘𝙝 𝙏𝙧𝙖𝙘𝙮
#springcleanyourbody #newfitnessroutine #starttoday #springhassprung #spring #selfcare #summerbody #beachready #tfwcoffscoast #personalisedsmallgrouptraining #coffsspecialsitrainingteam #tfw, #trainingforwarriors #tfwfamilia #thedojo #teamworkmakesthedreamwork #bestgymincoffs #fitness #Coffs #coffsfitness
🎉🌅 𝗛𝗨𝗚𝗘 𝗖𝗢𝗡𝗚𝗥𝗔𝗧𝗦 𝗧𝗢 𝗣𝗘𝗧𝗘𝗥! 🌅🎉
Let`s give it up for the sunrise warrior himself, Peter! 🏋️♂️ This morning, Peter crushed a new Back Squat PB of 85kg! 💪🔥 This guy NEVER misses a single sunrise session—no matter what. 🌞 His dedication to showing up, improving, and getting stronger every day is nothing short of legendary. 💯
Peter, your commitment to bettering yourself and consistently pushing your limits is an inspiration to all of us. We see the work you put in every morning, and today’s milestone is proof that hard work pays off. Keep lifting heavy and chasing those goals! 🚀💥
Show some love for Peter’s dedication and determination! Drop a high-five emoji below! 🙌👏
#SunriseSquats #PeterTheDedicated #PBStrong #RelentlessEffort #RiseAndGrind #chooseyourhard #tfwcoffscoast #personalisedsmallgrouptraining #tfwfamilia #coffsspecialsitrainingteam #tfw #trainingforwarriors #teamworkmakesthedreamwork #thedojo #bestgymincoffs #fitness #Coffs #coffsfitness
🎉🏋️♂️ 𝗕𝗜𝗚 𝗖𝗢𝗡𝗚𝗥𝗔𝗧𝗦 𝗧𝗢 𝗡𝗔𝗘𝗠𝗢𝗡! 🏋️♂️🎉
Ladies and gents, let’s all give a massive shoutout to another man of the hour, Naemon🚀 Today while you were sleeping, he smashed his first-ever Back Squat PB with an incredible 115kg! 🎯💪
From those grueling early mornings to the relentless sweat and dedication, Naemon has shown what true grit and hard work look like. 🌟 Watching him power through those squats with pure determination has been nothing short of inspiring. 💥
Let’s celebrate this huge milestone and cheer him on as he continues to crush new goals! 🎊💯 Naemon, you’ve raised the bar (literally) and we’re all so proud of you! Here’s to many more PBs and triumphs ahead! 🏆🥳
Drop a comment and show Naemon some love! 👇🙌
#SquatSquad #PBChamp #NaemonGoals #FitnessLegend #StrengthAndPride #chooseyourhard #tfwcoffscoast #personalisedsmallgrouptraining #tfwfamilia #coffsspecialsitrainingteam #tfw #trainingforwarriors #teamworkmakesthedreamwork #thedojo #bestgymincoffs #fitness #Coffs #coffsfitness
🎉🏋️♂️ 𝗛𝗨𝗚𝗘 𝗦𝗛𝗢𝗨𝗧𝗢𝗨𝗧 𝗧𝗢 𝗚𝗘𝗢𝗥𝗚𝗘! 🏋️♂️🎉
Let’s give a big round of applause to George, who’s fresh to the gym but already making waves! 🌊 Today, he hit a massive milestone, nailing his first-ever Back Squat PB with a solid 95kg! 💪🔥
This guy might be new, but his determination and hard work speak volumes! From day one, George has shown up, pushed himself, and now he’s lifting big. It’s just the beginning of his fitness journey, but he’s already proving that anything is possible with the right mindset. 🚀
Let’s keep cheering him on as he takes on more challenges and keeps smashing those goals! 🥳👊
Drop some love for George below! 👇👏
#NewToTheGym #PBWarrior #GeorgeOnTheRise #StrengthInProgress #CrushingIt #chooseyourhard #tfwcoffscoast #personalisedsmallgrouptraining #tfwfamilia #trainingforwarriors #coffsspecialsitrainingteam #tfw #teamworkmakesthedreamwork #thedojo #bestgymincoffs #fitness #Coffs #coffsfitness
