By Cathy Russell, Registered Holistic Nutritionist

Cathy Russell

I’m Cathy Russell, a Registered Holistic Nutritionist and Graphic Designer. I blend my background in art and design with my passion for health and healing to bring my clients a creative and balanced approach to nutrition for the ‘whole’ family.


I am so excited to be part of the Cookin’ Greens Community! The one thing that I focus on with all of my clients is to find simple ways to incorporate more vegetables in their diet, especially dark leafy greens. Dark leafy greens are sadly lacking from the Standard North American Diet. Regular consumption of dark leafy greens is, in my opinion, one of the simplest ways to take your health to the next level. That is why I am such a big believer in the power of green smoothies daily as a tasty way of getting more greens in. Adding dark leafy greens helps to add important minerals like calcium, magnesium and iron. These alkalizing minerals are important for our muscles and bones, nervous system and immune system. Greens are loaded in chlorophyll too which helps to cleanse our blood. The minerals in the greens stick to heavy metals and toxins, gently pulling them out, cleansing the entire digestive system. You can cleanse your system daily by simply adding in more greens!! Miracles happen when you add in more greens: cravings disappear, skin glows, you sleep better, hormones become more balanced, etc., etc., etc. Cookin’ Greens provides us with a variety of dark leafy greens and other nutrient dense vegetables that are conveniently frozen hours after being harvested, so there are no more excuses. Add them to your green smoothies, then add them to your soups, stews and other meals too.


This is my favourite winter soup and I make it often for ski lunches. It is hearty and delicious, and so easy to prepare. You can make this with any dark leafy green you have on hand.


Spinach and Red Lentil Soup

Spinach and Red Lentil Soup



4 to 5 cups vegetable broth

1 cup red lentils, rinsed

2 tbsp coconut oil

1 large onion, chopped

1 small red, yellow or orange pepper, chopped

1 celery stalk, chopped

1 large carrot chopped, optional

1 8-oz. can tomato or pasta sauce

1/2 cup purchased salsa

1 bag of Cookin’ Greens Chopped Spinach or Kale


  • Bring 4 cups of broth and lentils to a boil in a large saucepan.
  • Simmer until lentils are just tender, approximately 20 minutes.
  • Meanwhile heat the coconut oil in a heavy bottomed soup pot.
  • Add onion, bell pepper, celery and carrot. Sauté until tender, about 10 minutes.
  • Add the cooked lentils to the onion and vegetable mixture.
  • Stir in tomato sauce, chopped spinach or kale and salsa.
  • Simmer over medium-low heat until lentils are very tender, approximately 20 more minutes.
  • Thin soup with additional broth or water if necessary.


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