Posts Tagged ‘protein’

Salvere Recipe: Split Pea and Chorizo Soup

November 21, 2015

by Salvere Health and Fitness

Soup and colder weather here we come! I made this split pea soup over the weekend and it turned out quite delicious. It also caused me to look more into the “split pea” with a little curiosity as I was not sure I was sure what a split pea really was made from. Well, yep, it’s that simple, a pea split in half once it’s dried. Apparently the dried pea contains a natural place to split it in half making cook faster and apparently (well according to my taste buds!) taste better then regular peas! Also, one cup (a serving) contains 16 g of fiber AND 16 g of protein. That’s some nutrition bundled into a little ingredient.

A few other notes about this recipe — Celery root looks quite different but makes a great substitution for celery. It tastes a little like celery with a slight peppery addition. Also, I made this in a dutch oven but a crock pot or other pot works just as well but cooking times will change slightly. If you use a crock pot, cooking the sausage before hand is not necessary but does make it taste better. Oh, and it freezes quite well too. Here we go, the recipe!

Split Pea and Chorizo Soup

1 lb chorizo sausage (you could use andouille sausage as well)

1 tbsp olive or other oil

1 onion, diced

2 cloves garlic, minced

3 carrots, diced

1/2 celery root, diced (or use 3 stalks of regular celery)

3 tsp fresh thyme

1 1/2 lb dried split peas (you do not need to soak them)

9-10 cups of chicken broth

3 tsp black pepper

1-2 tsp crushed red pepper (optional if you like it a little spicy)

sea salt to taste

2 cups of spinach or kale or other green (optional)

Turn stove on medium and place oil in the dutch oven with diced sausage. Cook sausage until slightly browned. Add diced onion and garlic. Let cook 2-3 minutes and add the carrots and your celery choice. Cook for 3-5 more minutes until vegetables soften. Add the fresh thyme and stir. Pour split peas and broth into your pot. Add peppers and taste broth. Peas cook for about 40-50 minutes. If using spinach, add in the last 5-10 minutes.  If using kale or other more sturdy green, add closer to the beginning. Viola, you’re done!


by Lisa Martin, owner and personal trainer at Salvere Health and Fitness. If you’d like to contact Lisa, email her at or call her at (410) 707-0055.

Salvere Recipe: Muesli Scone Recipe

September 12, 2015

By Salvere Health and Fitness

This week, the muesli scones use nuts, seeds and dried fruit to add flavor and nutrition. The base incorporates almond flour instead of wheat flour for a higher protein content. Almond flour has grown in popularity with the recent discussions on gluten. Lets first discuss gluten.

Gluten is actually composed of two different proteins and found in wheat, rye and barley. It nourishes the plant during germination as well as contributes to the chewiness of bread through the kneading process. There’s much more scientific stuff to it but we won’t get into it here. Pay attention to different ways your body may respond (skin, digestion, energy, etc.) and if you have Celiac Disease, it’s advised that you avoid wheat and other like foods.

Before we get to the recipe, lets chat a little bit about almond flour and almond meal. The meal is often more course and will still contain the skin (hence the little brown flecks) whereas the flour is ground a little more fine and the skin gets removed through blanching.  Okay, the SCONES!

Muesli Scone Recipe

nuts and seeds

Makes about 8 servings

• 2 cups blanched almond flour
• ½ teaspoon celtic sea salt
• ½ teaspoon baking soda
• ¼ cup dried cranberries
• ¼ cup dried apricots, apples or other dried fruit, cut into ¼-inch pieces
• ¼ cup sunflower seeds
• ¼ cup pine nuts
• ¼ cup pistachios, coarsely chopped
• 1 large egg (size does matter as dough will not hold together with a small or medium egg)
• 2 tablespoons agave, maple syrup or honey

1. In a large bowl, combine almond flour, salt and soda
2. Stir in dried fruit, seeds and nuts
3. In a small bowl combine egg and agave
4. Stir wet ingredients into dry
5. Use your hands to form dough
6. Shape dough into a 6 ½ x 6 ½ square that is about ¾” thick
7. Cut dough into 16 squares
8. Bake at 350° on a parchment paper lined baking sheet for 10-12 minutes
9. Serve

by Lisa Martin, owner and personal trainer at Salvere Health and Fitness. If you’d like to contact Lisa, email her at or call her at (410) 707-0055.