HEARTY VEGETABLE SOUP

This soup leaves itself open to a lot of substitutions using whatever vegetables you have in the refrigerator. The point however is to have the widest variety of vegetables possible, as this is the most healing!

2 tablespoons extra virgin olive oil

veg-soup22 medium onions chopped

3 stalks celery chopped

3 carrots chopped

1 medium green pepper chopped

4 cloves garlic minced

3 cups cabbage chopped

2 cups chopped broccoli

2 cups green beans cut to 1 inch (frozen is fine)

8 cups low sodium vegetable broth

2 cups water

1 cup tomato sauce

1 14 ounce can diced tomatoes

1 15 ounce can kidney or pinto beans

1 bay leaf

4 cups chopped spinach (or 10 ounce package frozen spinach)

1/2 cup thinly sliced fresh basil (optional but delicious)

Heat oil in a large soup pot and add onions, celery, carrots, bell pepper and garlic. Cook stirring frequently until softened, 5-6 minutes, Add cabbage and stir 3 minutes more. Add broth, water, broccoli, tomato sauce, tomatoes, beans, and bay leaf. Cover and bring to a boil. Reduce heat and simmer partially covered until all vegetables are soft, 20-25 minutes. Stir in spinach and simmer 10 minutes more. Stir in basil, remove bay leaf and serve! (Always better the next day if there are leftovers!)

10- 2 cup servings

 

 

 

HEALTHY CHERRY CHOCOLATE CHIP”BLISS”BALLS

bliss-ballsThis a recipe that I adapted from one that “Forks over Knives” shared. They are easy, delicious and filled with healthy ingredients. Perfect for snacks or guiltless dessert. I found them very easy to make.

1C rolled oats
6 Medjool dates pitted and chopped
1/4C sunflower seeds
1/4C good quality chocolate chips
1/3 cup dried cherries (I used Eden brand tart cherries)
1t pure vanilla extract
3/4t sea salt (can be omitted)

Preheat oven to 375 and line a baking sheet with parchment paper.
Combine all the ingredients in a food processor and pulse until coarsely chopped
Add 1-2T water to help bind ( I needed to use 2 T)
Scoop 1T of mix and gently roll it into a ball, and place on the prepared baking sheet.
Bake for 18-20 minutes
Transfer to a wire rack to let cool

Healthy Immune Boosting Soup

It is that time of year! Use food to keep the bad germs at bay!
Try this delicious soup to recharge your system!

2 Tablespoons coconut oil
1 onion diced
3 carrots sliced
2 celery stalks sliced
2-3 garlic cloves thinly sliced
(optional 1 cup white wine)
2 Cups Sweet potatoes diced
1 tablespoon turmeric
1 tablespoon ginger
1 can of garbanzo beans, no salt added rinsed (1 1/2 c)
1 zucchini diced
4 cups of “no chicken broth” (Imagine brand)
2 cups of kale, or spinach chopped
1/3 parsley chopped

In a large pot saute onion, carrots,celery and garlic in oil for 5-6 minutes.
Add spices and saute 3 minutes longer.
If using wine add now and allow to simmer 1-2 minutes stiring.
Place remaining ingredients,except greens and parsley, in pot and bring to a boil.
Simmer for one hour.
Add greens and parsley simmer another 5-6 minutes
Season to taste. Pepper flakes would be a nice addition!

Bean Salad

bean saladThis Salad is great to make on a hot week to pair with a green salad!

1 can rinsed kidney beans (no salt preferable)

1 can rinsed garbanzo beans

1 1/2 cups organic shelled edamame (I use frozen)

1 1/2 cups organic corn (I use frozen)

1 1/2 cups green beans cut into 1 inch pieces ( at this weeks farmers market I got a bag of mixed green, yellow, and purple beans!!)

4-5 scallions or green onions finely chopped.

Mix all of the above into a bowl.

Dressing:

2 tablespoons Braggs apple cider vinegar

2 tablespoons olive oil (I used 1 tablespoon regular olive oil and 1 tablespoon lemon infused olive oil!)

Salt and pepper to taste.

Mix dressing in a small jar, mix well and add to bean mixture.

Enjoy!!

 

LEMONY QUINOA SALAD

This salad is super easy to make. Add more vegetables and herbs as suit you!
I make this salad as part of my weekly plan. It is delicious on hot nights paired with a green salad or alone for a light lunch! Lasts 4-5 days in the refrigerator.

Ingredients

quinoa salad1 cup dry quinoa, cooked according to package
directions and cooled.
4 small radishes sliced or cubed
1 carrot diced
1 celery diced
1/4 cup red onion diced
1 cucumber diced (remove seeds if necessary)
Dressing
1/2 a lemon zested
2 tablespoons of fresh lemon juice
1/4 cup olive oil
salt and pepper to taste

Mix quinoa and vegetables in a bowl.
Place ingredients for dressing in a small container with a lid
(like a small mason jar), shake and drizzle on salad. Mix to combine
Taste and season!

Need more help with meal planning and healthier choices? Contact me for more information!!

 

SWEET BEET HUMMUS

Just tried this hummus for the first time and love it!beet hummus
The color is beautiful, and the addition of
beets adds so many more nutrients, as well
as being a huge liver detoxifier.
Ingredients:
1 Medium beet roasted and peeled
1 15oz can of white beans, garbanzo,
navy, or butter (I like butter beans, it makes for a creamer hummus)
Zest of one lemon
Juice of one lemon
2 large cloves of garlic minced
2 heaping TBSP of tahini
1/4 c olive oil
A pinch of salt and pepper

 

Quarter cooled,peeled beet and put in food processor, pulse until
finally chopped.
Add remaining ingredients except olive oil, blend until smooth.
Drizzle olive oil in while hummus is mixing.
Taste and adjust seasoning.
Will store well in refrigerator for up to a week.

Warming Squash Soup

2 TABLESPOONS OF BUTTERBowls Of Butternut Squash Soup In A Table

1 TABLESPOON OF GOOD OLIVE OIL

1 LARGE ONION CHOPPED

1 15 OZ CAN OF PUMPKIN PUREE (NOT PIE FILLING)

1 ½ POUNDS OF BUTTERNUT SQUASH PEELED AND DICED

4 CUPS OF CHICKEN STOCK OR VEGETABLE BROTH

 

HEAT BUTTER AND OIL IN HEAVY SOUP POT ADD ONIONS AND COOK OVER LOW HEAT FOR 5-7 MINUTES.

ADD REST OF THE INGREDIENTS, SIMMER OVER LOW HEAT FOR 20-30 MINUTES UNTIL SQUASH IS SOFT.

BLEND UNTIL SMOOTH WITH A STICK BLENDER OR CAREFULLY IN A REGULAR BLENDER.

SEASON WITH SALT AND PEPPER TO TASTE.

Turnip, Leek, and Potato Soup

Perfect for lunch or a starter at dinner.

2 tablespoons butter

1 tablespoon of extra virgin olive oil

1 large leek white and light green parts, halve lengthwise slice, and rinseturnip potato leek soup

4 garlic cloves

2 pounds of turnip peeled and diced

1 large potato peeled and diced

2 quarts of vegetable broth

2 bay leaves

1 tablespoon of Mrs Dash, or similar herb blend.

 

Heat butter, and olive oil  in a large heavy soup pot and saute, leeks for several minutes. Add garlic for 1 minute. Add the rest of the ingredients and bring to a boil, then reduce. Simmer about 45 minutes until vegetables are very tender. Remove bay leaves.

 

Blend with a stick blender until smooth, or in batches, carefully in a blender.

Add salt and pepper to taste.

SURPRISINGLY DELICIOUS PARSLEY SMOOTHIE

Drink parsley??smoothie parsley
Some would call this a “detox” drink but I just think it is a great way to start the day. It tastes delicious and provides a real energy boost.

 

  • 1-2 cups of washed parsley most stems removed
  • 1½ cups of coconut water, or regular filtered water
  • Juice and pulp from one lemon.
  • Optional 2-3 drops of stevia or ½ teaspoon of raw honey
  • Optional 2-3 ice cubes if you like your smoothies cold.
  • Blend above in a high speed blender until smooth and enjoy!

 

*Parsley causes a nice foam on top!

BRAISED RED CABBAGE (crock pot)

 

Just in time for St Patricks Day! This brassica vegetable is a healthy addition to your menu.

½ Red cabbage chopped

1 Red onion chopped

3 Cloves of garlic sliced

3 Tablespoons of apple cider vinegar

1 Tablespoon sugar

½ Teaspoon of salt

1/8 Teaspoon of white pepper

2 Tablespoons of water

Add all of above to a crock-pot, and stir to mix.

Cook on low for 4-6 hours

Serve as a colorful side dish