Telling the Truth

connecting the dots of my life

Tag: Recipes

Curried Red Lentil Soup | Recipe

Time to share another frugal favorite. Once again, it’s a tasty, jaw-friendly, non-dairy, high protein recipe. I made it this past week. Enough for 3 or 4 single servings, and, in my unbiased opinion, fit for a Queen! Also in its favor, you don’t need to be a master chef to make this come out right.

Seriously, this is as casual and easy it as gets. Years ago I copied the recipe from the back page of a Nutrition Action Healthletter. Enjoy it as is, or dress it up with simple additions. You can also double the recipe (though not the curry unless you love the heat). I consider it a main protein dish, not a light soup.

1 diced onion (small or medium)

2 Tablespoons olive oil

1 teaspoon curry powder (more or less)

1 cup red lentils, rinsed

2 ½ cups water – more as needed

1. Sauté diced onion in oil until browned.
2. Stir in curry powder and lentils.
3. Add water.
4. Simmer uncovered 10-12 minutes (or longer—up to half an hour) – until most liquid is absorbed and lentils have formed a thick sauce.
5. Salt if desired.

Here are several add-in ideas, though it tastes fabulous without them. Whatever you add, less is better.

  • cooked quinoa — leftover, not too much; soft, blends right in, easy to digest, high protein
  • cooked brown rice — not too much; can be chewy and overpowering
  • chopped frozen spinach
  • green peas – fresh or frozen
  • garbanzos (chick peas)
  • bite-size pieces of leftover asparagus
  • fresh cilantro, parsley or a squeeze of lemon juice
  • Greek yogurt on top if you do dairy.

Happy relaxed, Queenly casual cooking!


© Elouise Renich Fraser, 4 August 2017
Image found at
Response to WordPress Daily Prompt: Casual

An unexpected gift | Recipes

At 11:00 am yesterday I left my house and walked two short minutes to my next-door neighbor’s house for a show and tell cooking lesson. A simple Indian dish he concocted of quinoa and garbanzos. He wanted to cook something that would fit my health needs, and thought this might fit the bill.

I sat on a kitchen stool watching as he started from scratch and put it together, checking each ingredient with me as he went along.

There weren’t any mysterious ingredients or fancy maneuvers at the stove. Just water for the rinsed quinoa (2 cups dry), cooked first (about 4 cups water, no salt) and left to sit when done, covered, while he prepared the flavorings in a large frying pan.

Here’s what went into the frying pan:

  • 2 to 3 tablespoons of olive oil, heated, to which he added
  • Sliced fresh garlic – 6 or 7 cloves
  • 1 teaspoon each, cumin seed and mustard seed
  • Turmeric powder to taste
  • Chili powder to taste
  • About 1 teaspoon ground coriander

When the seed were popping and the spices fragrant, he added prepared caramelized onions and let things simmer. Next he added the drained garbanzos (a large can) and let the mixture simmer in the olive oil. Finally, he added another smaller handful of chopped coriander and one chopped yellow onion. Then it all simmered until the onions had lost their bitterness but not their crunch.

Finally, he added the flavorings and beans in the frying pan to the pot of cooked quinoa and mixed everything together.

Then the moment of truth! He served up small portions for everyone present—his twins and their nanny, and me, of course. Delicious. Nourishing. Easy to make.

This unexpected gift came because the day before he’d seen me out walking, asked about my health, and wanted to do something that would be good for me and easy to make for myself. I brought most of it home and had some for lunch today. Yummy!

For me, this was a big event. Nonetheless, it doesn’t take much to make my day. Just bits and pieces here and there. A note or email from a friend, a smile from the clerk at the grocery store, seeing friends when I’m out walking, a lovely song on the radio, a late afternoon walk with D, evening birdsong or a call from a family member. Small things that let me know I’m not alone, and that I matter.

© Elouise Renich Fraser, 1 June 2017
Photo found at, not the dish described above, but similar

Response to WordPress Daily Prompt: Portion

Simple food simply cooked

I’m not a foody, but I love down-to-earth delicious simple prep dishes! It’s just past 10:30 am, and my trusty old slow cooker is already hard at work on one of my favorites. It should be ready to eat by supper time.

Why a simple recipe today?

I’ve been thinking about simple actions I might take as a citizen of these United States. I want to do my bit in these next difficult years. Simple food prep popped into my mind because it leaves me free to take other simple actions.

Makes sense to me! Besides, it’s ‘Simply Great’ isn’t it?

So here it is, my simple recipe for today’s simple supper and the next 5-6 days, too.

Winter-Time Vegetables Chili – slow cooker, 4 to 5 quart round works great


  • 1 medium-sized butternut squash, peeled and cubed
  • 2 medium-sized carrots, peeled and sliced or diced
  • 1 medium onion, diced
  • 1-4 Tablespoons chili powder
  • 2 15-ounce cans of diced low-sodium tomatoes
  • 1 4-ounce can of chopped mild green chilies
  • ½ tsp salt (optional – I don’t add any)
  • 1 cup fat-free, low-sodium vegetable broth
  • 2 16-ounce cans of low sodium black beans, drained and rinsed

Optional additions after cooking: balsamic vinegar, fat-free sour cream/plain Greek yogurt to put on the top


  1. In slow cooker, layer each ingredient in the order given—Don’t stir!
  2. Cover and cook on low for 6 to 8 hours, or until vegetables are tender.
  3. Stir before serving.
  4. Top individual servings with sour cream/Greek yogurt or nothing at all.


  • Don’t worry if it looks thin at first; after you stir it up it thickens.
  • Store leftovers in refrigerator. I don’t know whether it freezes well.
  • Try serving it with a side of steamed greens. Yum!
  • If you’re feeling simply brave and grateful, try giving some away.

Here’s to a simple day made up of simple things that mean a lot to you or someone else!

© Elouise Renich Fraser, 26 January 2017
Recipe submitted by Maricarol Magil, Freehold, New Jersey, USA
Found in 
Fix-It and Forget it Lightly: Healthy, Low-Fat Recipes for Your Slow Cooker, Good Books 2004

Response to WordPress Daily Prompt: Simple

Pink Bunny | By Request

Here it is–just the recipe you’ve been looking for! Straight from my ancient Betty Crocker cook book!

Pink Bunny

“This is an easy Sunday supper dish for busy mothers,” says Inez-Muriel McLaughlin, formerly of our staff. Read the rest of this entry »

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