So much going on this week. I put new brake pads on my car. Ended up getting a bit of a workout doing so. Every time I do car work, I end up sweating a fair bit. Think about it, lifting heavy things and using some effort to loosen tight bolts. Not every workout has to be a traditional workout. For people who don’t like to do a workout, there are always things you do that can count.

I also wanted to mention keeping an eye on your numbers. I’m not talking about weight, but other numbers such as cholesterol. I found out over a month ago that my numbers were whacked out. Knowing this information allowed me to look back at any changes I made over the last year to see what may have caused it. I know I exercise and eat healthy, so it isn’t that. I also know that I have high cholesterol in my family. But the numbers didn’t make sense. I made some changes right when I found out and hopefully this next test comes out better. If not, time to consider other options.

This week I am doing a recipe from Chef John called Green Lentil “Gumbo” Soup. I was intrigued by this recipe because it is a lentil based gumbo soup. What I also noticed is that there were several ingredients that were full of sodium. That can be remedied with a few swaps. All in all I think this recipe can be a healthy treat.

Here are the original stats:

Here’s what I changed:

• I replaced the ham with smoked ham hock to reduce the sodium.
• I replaced the white rice with brown to increase the fiber.
• I replaced the andouille sausage with seasoned ground turkey to reduce the sodium.
• I increased the green pepper to increased the vitamin C.
• I added a carrot to increase the vitamin A.
• I increased the servings from 6 to 8 to reduce the calories.

Here are the final stats:

Here is the final recipe

Green Lentil “Gumbo” Soup

Serves 8

• 1 pound ground turkey
• 3 tablespoons minced fresh garlic
• 1/4 teaspoon cayenne
• 2 tablespoons sweet paprika
• 2 teaspoons dried thyme
• 2 tablespoons olive oil
• 1 cup diced onion
• 3 diced green bell pepper
• 1 carrot, diced
• 2/3 cup diced celery
• 1 teaspoon paprika
• 1 teaspoon ground cumin
• 1/2 teaspoon freshly ground black pepper
• 1/2 teaspoon dried thyme
• 1/4 teaspoon dried oregano
• 1 bay leaf
• 6 cups no-salt or low-sodium chicken broth
• 8 ounces chicken thighs, cut into small pieces
• 1 ham hock
• 3/4 cup sliced fresh or frozen okra
• 1 cup green lentils, rinsed
• 1 teaspoon Worcestershire sauce
• 1/2 teaspoon Louisiana-style hot sauce
• 1/4 cup chopped Italian parsley
• 1/3 cup sliced green onions
• 2 cups cooked brown rice
• 1/3 cup sliced green onions, or as needed
• 1/8 teaspoon cayenne pepper, or to taste

1. Mix turkey and the first four ingredients.
2. Add turkey to a dry soup pot and place over medium heat. Cook, stirring, until the turkey is brown.
3. Add all the olive oil.
4. Add onion, green pepper, carrot, and celery. Cook, stirring, until onions turn translucent, about 5 minutes.
5. Add paprika, cumin, black pepper, thyme, oregano, and bay leaf. Cook, stirring, for 2 minutes more.
6. Stir in broth, raise heat to high, and bring to a simmer. Reduce heat to medium low and stir in chicken, ham hock, and sliced okra.
7. Cook for 10 minutes, then stir in lentils. Simmer soup, stirring occasionally, until lentils are tender, about 1 hour.
8. Stir in Worcestershire sauce, hot sauce, parsley, and green onions, and cook for another few minutes. Serve with rice, more green onions, and a shake of cayenne.