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A simple stew on the stove

BY: Andrea Nakayama

DATE: 2018-11-29

Aches. Chills. Sore throats…

You too?

As we move into the colder (and wetter) months, I’ve been hearing word of a nasty bug circulating many parts of the Pacific Northwest where I live, as well as other parts of the country.

I’m here to remind you that with the change in weather (no matter where you live) comes the perfect time to step into the kitchen to cook up a nourishing and simple stew. (I’m taking a break from doing that right now to encourage you to do the same!)

Truth be told, we’re fans of soup any time of year in my house but it’s especially appealing when the temperature drops and the darkness descends. Keep warm with a scarf when outside and warm stew for your insides! And I have a yummy one to share with you…

Today, I’ve asked a Functional Nutrition Alliance (FxNA) team member, Sandra Brougher—one of our nutritionists in the FxNA Clinic, to share a stew recipe that she often serves up for her family. It’s a recipe straight from our group program called Good Riddance. It’s versatile, easy to make and it freezes well—a definite bonus point when you’re aiming to make healthy meals at home!
Here’s a hello from Sandra (in her own words… )

Hi there! I’m one of the lead nutritionists at the Functional Nutrition Alliance (FxNA) Clinic. I work directly with clients—in one-on-one counseling and during our group programs like Good Riddance. I help clients bridge the gap to their medical team all the while supporting and guiding them while they take ownership of their health journey through targeted and personalized diet and lifestyle modification.

Sandra’s recipe pick and why she loves it!

This is one of my favorite recipes from our Good Riddance program. Good Riddance is an anti-inflammatory elimination educational program and protocol to help clients make their initial steps toward finally feeling better.

Growing up, lentils were a staple meal for my family. Every time I serve up a bowl, it brings back wonderful childhood memories for me. This recipe is delicious and with the added vegetables, it’s much healthier than how I grew up eating lentil soup! Don’t let the long list of ingredients scare you. The stew comes together quickly. It’s just as tasty on day two (maybe better!) and it freezes well so leftovers will never go to waste.

french green lentil stew with blanched greens | Functional Nutrition Alliance

french green lentil stew with blanched greens


  • 1 tablespoon ghee

  • 1 onion, chopped

  • 2 garlic cloves, minced

  • 2 teaspoons coriander

  • 2 teaspoons cumin

  • 1–2 teaspoons freshly grated ginger

  • 1 teaspoon allspice

  • ¼ teaspoon cinnamon

  • dash cayenne pepper

  • 2 carrots, chopped

  • 3 stalks celery, sliced

  • 1 parsnip or celery root, peeled and chopped

  • 6 cups broth or water (if using packaged, check ingredients and avoid sugar)

  • 1 cup French green lentils, picked over and rinsed

  • 1 bunch kale or collard greens washed, de-stemmed, and cut into thin strips

  • 1 tablespoon red wine vinegar

  • parsley for garnish (optional)


Heat oil in a large, heavy saucepan over medium-high heat. Sauté onion and garlic until translucent, then add all spices and stir for a few minutes

Add celery, carrots, parsnip, lentils and broth.

Bring soup to a boil. Reduce heat to medium-low, cover, and simmer until lentils are tender, about 50 minutes.

Meanwhile, bring a pot of water to a boil. When boiling, drop kale and/or collard greens into water. Turn off heat, cover, and let sit for 2 minutes, then drain.

Season lentil soup with salt and pepper as needed, and add vinegar if desired.

Serve soup over a pile of the cooked greens and top with chopped parsley.
Serves 4

NOTE: This soup freezes well, especially when you cook the greens separately and keep them out of the frozen soup. It’s super simple to cook a fresh set of greens while you are re-heating the frozen soup.
recipe jointly created by Andrea Livingston for the Functional Nutrition Alliance

Andrea Nakayama

By: Andrea Nakayama, FxNA Founder & Functional Medicine Nutritionist

Functional Nutrition Alliance provides the comprehensive online Functional Nutrition training in the Science & Art of the Functional Nutrition practice. Learn to address the roots of your clients’ suffering with client education, diet & lifestyle modifications.


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