Greens | Brenda Janschek Health & Lifestyle https://brendajanschek.com Wed, 29 Apr 2026 07:22:27 +0000 en-AU hourly 1 https://wordpress.org/?v=5.7.15 Spinach, Lentil and Lemon Soup https://brendajanschek.com/recipe/spinach-lentil-and-lemon-soup/ https://brendajanschek.com/recipe/spinach-lentil-and-lemon-soup/#comments Fri, 08 Jul 2016 02:12:41 +0000 https://brendajanschek.com/?post_type=ra-recipe&p=13836 As Mums in charge of feeding the family, we tend to develop a repertoire of dishes we rotate, depending on what strikes a chord with the whole family. Growing up in a Middle-Eastern family, one of those dishes was a popular cultural dish, mums delicious and comforting spinach, lentil and lemon soup. Mum still cooks it for me. Well, to be honest it’s my kids she’s really cooking for these days. Every second week she’ll come around and stock my fridge full of foods to last up to three days, the selection based on the specific requests of my kids. Some […]

The post Spinach, Lentil and Lemon Soup first appeared on Brenda Janschek Health & Lifestyle.]]> As Mums in charge of feeding the family, we tend to develop a repertoire of dishes we rotate, depending on what strikes a chord with the whole family.

Lentil, spinach and lemon soup

Growing up in a Middle-Eastern family, one of those dishes was a popular cultural dish, mums delicious and comforting spinach, lentil and lemon soup.

Mum still cooks it for me. Well, to be honest it’s my kids she’s really cooking for these days. Every second week she’ll come around and stock my fridge full of foods to last up to three days, the selection based on the specific requests of my kids. Some of her popular dishes are za’taar, homemade pies, spanokopita and her cannelloni. It’s really special to see that they also love her lentil soup as much as I do.

It’s unassuming in in it’s simplicity, but manages to pack a truly delicious punch, and makes a perfect mid-week meal the whole family will enjoy and leftovers can be packed to take to work or school for lunch.

I’m often asked how to keep the food hot until lunchtime.

Well, it’s as easy as 1, 2, 3:

  1. Boil the kettle and then pour the water into the thermoses, be sure to pop the lids on
  2. Heat up the food
  3. Pour out the hot water  add the warmed up food into the container,  then pop the lid on immediately.

Here are my fave insulated jars which have lasted me years:

Lunchbots Insulated Stainless Steel Container 470ml 16oz
In these containers I pack soups, pastas, any hot meals and also cold salads.

Kleen Kanteen TKCanister with insulated lid 8oz 237ml
I like this smaller size option to keep things cool like yoghurt, granola and fruit, overnight oats or to keep things warm like the chicken nuggets or smaller serves of things like soup, stew, pasta.

If you’re looking for more lunch inspiration, take a look at my new recipe ebook,  Easy Wholefood Lunchboxes. It’s packed with 40 delicious nut-free, refined sugar free sweet and savoury recipes which have all been kid-tested and approved!

There’s even a delicious recipe for Kale and Cannelleni Bean Minestrone which my kids love taking to school in their insulated container.

Many of the ingredients in this recipe can be sourced from my one-stop-favourite, organic wholefoods online store, The Wholefood Collective. They go to great lengths to ensure everything they source is amazing quality, they stock all my favorite products and I don’t even have to leave the house! Oh and the cherry on the cake is they donate profits to improve food security for vulnerable Aussies.

Here are some of the ingredients you’ll need:

Olive oil or coconut oil
Lentils
Salt and pepper

Print

Spinach, Lentil and Lemon Soup

Prep Time 15 minutes
Total Time 45 minutes
Servings 5
Author Brenda Janschek

Ingredients

  • Splash of olive oil or coconut oil
  • 1 large onion finely chopped
  • 2 cups red lentils
  • 6 cups water or vegetable stock I throw in a couple of my frozen chicken stock ice-cubes too
  • 1 bunch English spinach leaves washed and chopped
  • 1/2 lemon juiced
  • Sea salt and pepper to taste

Instructions

  • Heat oil in a large saucepan or stockpot over medium heat
  • Add the onion and gently fry for up to 5 minutes
  • Add the lentils and water/stock and bring to the boil
  • Reduce heat and simmer for 25-30 minutes or until lentils are tender and starting to fall apart, adding in spinach in the last 5 minutes of cooking
  • Stir in the lemon juice just before serving and season with salt and pepper
  • Ladle into bowls and serve with toasted buttery, garlicy sourdough and extra lemon juice to taste

Notes

You can blitz the soup until smooth if texture is an issue for little kids

  • Free Breakfast Recipe eBook

    As far as breakfast cereal goes, I always say, “you may as well eat the box’, it’s probably more nutritious than what’s inside! Here are 5 things to think about before you reach for the boxed cereal in the supermarket.
    Download Now
The post Spinach, Lentil and Lemon Soup first appeared on Brenda Janschek Health & Lifestyle.]]> https://brendajanschek.com/recipe/spinach-lentil-and-lemon-soup/feed/ 5 Super Cleanse Salad https://brendajanschek.com/recipe/super-cleanse-salad/ https://brendajanschek.com/recipe/super-cleanse-salad/#comments Tue, 17 May 2016 06:42:01 +0000 https://brendajanschek.com/?post_type=ra-recipe&p=13554 We really do give our bodies quite a flogging over time. Our modern day diet, lifestyle plus other environmental factors all contribute to the toxic load our systems take on. So it’s important to allow these toxins to move out of our body and replenish it so it can be thriving on all levels. We can easily kick- start our natural cleansing mechanisms by ensuring we include food rich in natural compounds which support the liver. Vegetables like bitter greens such as rocket, radicchio or watercress as well are great detoxifiers, as are brassica vegetables like broccoli, cabbage and brussels sprouts. Beetroot and turmeric (fresh […]

The post Super Cleanse Salad first appeared on Brenda Janschek Health & Lifestyle.]]> We really do give our bodies quite a flogging over time. Our modern day diet, lifestyle plus other environmental factors all contribute to the toxic load our systems take on.

Super Cleanse Salad mixed 1

So it’s important to allow these toxins to move out of our body and replenish it so it can be thriving on all levels. We can easily kick- start our natural cleansing mechanisms by ensuring we include food rich in natural compounds which support the liver.

Vegetables like bitter greens such as rocket, radicchio or watercress as well are great detoxifiers, as are brassica vegetables like broccoli, cabbage and brussels sprouts. Beetroot and turmeric (fresh or powdered) are great to have in the mix too.

Use the salad recipe as a base to throw on whatever protein you have hanging around. Things like sustainable tuna, slices of leftover steak, hardboiled egg all make tasty options.

Print

Super Cleanse Salad

Author Brenda Janschek and Naomi Judge

Ingredients

For the salad

  • 2 cups rocket
  • 1 cup red cabbage thinly sliced
  • ½ cup cucumber chopped
  • ½ celery chopped
  • ½ cup grated beetroot
  • ½ cup pumpkin seeds
  • ½ cup white button mushrooms halved
  • large handful of parsley chopped
  • ¼ avocado
  • 100 gm roast chicken or ½ cup puy lentils

For the dressing

  • Mix together-
  • juice from ½ lemon
  • pinch salt
  • ½ teaspoon turmeric
  • 1 tablespoon olive oil

Instructions

  • Toss dressing through salad
  • Serve and enjoy!

Notes

Remember to chew and eat slowly

The post Super Cleanse Salad first appeared on Brenda Janschek Health & Lifestyle.]]> https://brendajanschek.com/recipe/super-cleanse-salad/feed/ 2 Shitake and kale cleansing bowl https://brendajanschek.com/recipe/shitake-and-kale-cleansing-bowl/ https://brendajanschek.com/recipe/shitake-and-kale-cleansing-bowl/#respond Sat, 03 Oct 2015 16:38:35 +0000 https://brendajanschek.com/?post_type=ra-recipe&p=12345 Leafy greens are some of the easiest and most beneficial vegetables to incorporate into your daily routine. Densely packed with energy and nutrients, they grow upward to the sky, absorbing the sun’s light while producing oxygen. Members of this royal green family include kale, collard greens, mustard greens (gai choi), rocket, dandelion greens, watercress, beet greens, bok choy, wombok, green cabbage, spinach and broccoli. How do greens benefit our bodies? They are very high in calcium, magnesium, iron, potassium, phosphorous and zinc, and are a powerhouse for vitamins A, C, E and K. They are crammed full of fiber, folic […]

The post Shitake and kale cleansing bowl first appeared on Brenda Janschek Health & Lifestyle.]]> Leafy greens are some of the easiest and most beneficial vegetables to incorporate into your daily routine. Densely packed with energy and nutrients, they grow upward to the sky, absorbing the sun’s light while producing oxygen. Members of this royal green family include kale, collard greens, mustard greens (gai choi), rocket, dandelion greens, watercress, beet greens, bok choy, wombok, green cabbage, spinach and broccoli.

How do greens benefit our bodies? They are very high in calcium, magnesium, iron, potassium, phosphorous and zinc, and are a powerhouse for vitamins A, C, E and K. They are crammed full of fiber, folic acid, chlorophyll and many other micronutrients and phytochemicals. Their color is associated with spring, which is a time to renew and refresh vital energy. In traditional Asian medicine, the color green is related to the liver, emotional stability and creativity. Greens aid in purifying the blood, strengthening the immune system, improving liver, gall bladder and kidney function, fighting depression, stabilising weight, clearing congestion, improving circulation and keeping your skin clear and blemish free and fighting disease.

Leafy greens are the vegetables most missing from the diet, and many of us never learned how to incorporate them. Start with the very simple and cleansing recipe below. Then each time you go to the market, pick up a new green to try. Soon you’ll find your favorite greens and wonder how you ever lived without them.

Many of the ingredients in this recipe can be sourced from my one-stop-favourite, organic wholefoods online store, The Wholefood Collective. They go to great lengths to ensure everything they source is amazing quality, they stock all my favorite products and I don’t even have to leave the house! Oh and the cherry on the cake is they donate profits to improve food security for vulnerable Aussies.

Here are some of the ingredients you’ll need:

Olive oil
Salt

Print

Shitake and Kale Cleansing Bowl

Prep Time 2 minutes
Cook Time 10 minutes
Servings 4

Ingredients

  • 225 grams shiitake mushrooms
  • 1 tablespoon olive oil
  • 1-2 cloves crushed garlic
  • 1 bunch kale chopped
  • pinch of salt

Instructions

  • Warm oil in pan on medium heat with minced garlic until aromas of garlic are released, about 2-3 minutes.
  • Add chopped shiitake mushrooms, stir-fry for 5 minutes.
  • Add chopped kale, stir-fry for a couple of minutes.
  • Add a splash of water and pinch of salt to pan, cover and let steam for 4 minutes.
  • Serve with a garden salad with some nuts and seeds for a cleansing light lunch or as a side dish to fish, chicken or meat.
  • Enjoy!
The post Shitake and kale cleansing bowl first appeared on Brenda Janschek Health & Lifestyle.]]> https://brendajanschek.com/recipe/shitake-and-kale-cleansing-bowl/feed/ 0 Lunchbox Friendly Pesto https://brendajanschek.com/recipe/lunchbox-friendly-pesto/ https://brendajanschek.com/recipe/lunchbox-friendly-pesto/#respond Mon, 07 Apr 2014 09:55:48 +0000 https://brendajanschek.com/?post_type=ra-recipe&p=12439 I simply adore pesto for it’s punchy flavour, versatility and it’s wealth of nutrients. It’s a great one for the lunchbox too! Here are the favourite ways we enjoy it… Serve with vegetable crudités and Mountain Bread Chips Spoon over steamed green vegetables, fritters, chicken or fish Use as a dressing on salad Stir through pasta with some sustainable tuna and olives Spread on some sourdough with some feta, tomato and rocket Fold through scrambled eggs Serve on baked potato If you’re looking for more recipe inspiration, take a look at my lunchbox recipe ebook, Easy Wholefood Lunchboxes. It’s packed […]

The post Lunchbox Friendly Pesto first appeared on Brenda Janschek Health & Lifestyle.]]> I simply adore pesto for it’s punchy flavour, versatility and it’s wealth of nutrients. It’s a great one for the lunchbox too!

Brenda Janschek - Lunchbox Friendly Pesto

Here are the favourite ways we enjoy it…

      • Serve with vegetable crudités and Mountain Bread Chips
      • Spoon over steamed green vegetables, fritters, chicken or fish
      • Use as a dressing on salad
      • Stir through pasta with some sustainable tuna and olives
      • Spread on some sourdough with some feta, tomato and rocket
      • Fold through scrambled eggs
      • Serve on baked potato

    If you’re looking for more recipe inspiration, take a look at my lunchbox recipe ebook, Easy Wholefood Lunchboxes.

    It’s packed with 40 delicious nut-free, refined sugar-free sweet and savoury recipes which have all been kid-tested and approved!

  • Print

    Lunch-box Friendly Pesto

    Prep Time 5 minutes
    Cook Time 5 minutes
    Total Time 10 minutes
    Author Brenda Janschek

    Ingredients

    • 4-5 healthy bunches of basil or a mix of greens coriander, parsley, baby spinach or rocket
    • 1/2 cup pine nuts or pepitas
    • 1/2 cup parmesan cheese grated
    • 1 garlic clove
    • Good squeeze of lemon
    • 1/4 teaspoon sea salt
    • 1/4-1/2 cup extra-virgin olive oil

    Instructions

    • Put all the ingredients except olive oil in food processor or thermomix and blend to form a paste. Add olive oil and blend to preferred consistency.
  • If you make this recipe please do take photos and send them to me.If you share them on instagram, remember to tag me @brendajanschek. Otherwise feel free to pm me your photos via Facebook. I get a total kick out of seeing you bring my recipes to life.

    And remember, if you haven’t already, grab your copy of Easy Wholefood Lunchboxes here.

    Here are is another dip recipe for you to enjoy, Roast Pumpkin Dip and a round up of some of my favourite dips here.

    Bren x

    • Free Breakfast Recipe eBook

      As far as breakfast cereal goes, I always say, “you may as well eat the box’, it’s probably more nutritious than what’s inside! Here are 5 things to think about before you reach for the boxed cereal in the supermarket.
      Download Now
The post Lunchbox Friendly Pesto first appeared on Brenda Janschek Health & Lifestyle.]]> https://brendajanschek.com/recipe/lunchbox-friendly-pesto/feed/ 0