Soups

More soup recipes.


This 2 recipes came from the "Food Doctor Diet" a book I've had for years and love. Of course I've changed up some of the ingredients to more my liking you can do the same. I use recipes as a guide or for ideas.

Tomato and Rosemary Soup-3 servings
1 medium onion, diced
2 celery stalks, sliced
1 carrot-diced
2 cloves of garlic
1 14oz can plum tomatoes, chopped
1 sprig of rosemary
juice of 1/2 lemon
4 cups water (if not using the seaweed add fresh chicken or vegetable stock or 1 TB yeast-free bouillon
1/2 slice of seaweed(kombu, kelp or dulce)
large handful shredded spinach or kale
1 medium head bok choy, shredded

Heat 2 TB olive oil or coconut oil in a large saucepan. Add the onion, celery, carrot, and garlic and cook until vegetables begin to soften. Stir in the tomatoes and add the rosemary and lemon. SImmer for 5 mins then add water or if not using seaweed add stock. SImmer for 10 mins.
 Stir in the greens and cook for 5 more mins. Remove the rosemary and season with pepper.



Chunky vegetable soup-3 servings

1 medium onion, diced
1 garlic clove, minced
1 ts of cumin
1/2 lb of winter squash or pumpkin
head of broccoli or cauliflower
2 stalks celery
1/2 medium leek
2 carrots
6 cups of water or stock

Heat 2 Tb coconut oil or olive oil in a large pan. Add the onion and garlic cook until soft. Add squash, broccoli, celery, leek and carrots simmer for about 5 mins. Add the cumin stir for about a minute. Add the water or stock simmer for about 15 mins. add pepper to taste.

Add the protein of your choice when serving these. Ideas are-baked chicken, tofu, or mixed beans

Revised Detox for Tuesday-next sunday

Last week was the detox for the most part it went great. Both Ambra and I lost weight, have more energy and feel so much better. So much better in fact we  decided we wanted to do it again but change it a little so it's easier to follow and we aren't starving at 2pm. I am adding in some more snacks and protein.

Start every day with a hot glass of water with the juice of 1 lemon

Day 1&2
Breakfast-fruit smoothie or vegetable juice w/ 1/2 scoop of protein powder or 1 TB natural peanut butter
mid morning snack-carrots & celery with 1 TB hummus
Lunch-veggie juice or salad rich with lots of green leafy veggies and added protein*
snack-apple w/ almond butter or natural peanut butter
Dinner-soup or whole grain with steamed veggies with added protein*
*these 2 days will be vegetarian...add beans(garbanzo, black beans, black eyed peas, almonds, walnuts, sesame seeds, sunflower seeds or pumpkin seeds to your soups, steamed veggies and salads


Day 3-5

Breakfast-1 piece of fruit within 30 mins of waking-apple, pear, 1/2 grapefruit, cantaloupe
               -2 eggs cooked any way, steamed spinach
                       or 1 bowl of oatmeal with walnuts or sunflower seeds and 1 TB Greek yogurt
                       or 1 slice sprouted bread like Ezekiel or rye bread with 1 TB flax oil
                       or mixed berries with plain Greek yogurt topped with sunflower seeds
mid morning snack-pop corn or 6 crackers 1 oz low fat cheese
Lunch-Salad with protein(fish, chicken, turkey, shrimp, garbanzo beans & quinoa, edamame or 1/4 cup mixed nuts or seeds
snack-17 grapes and 1 oz low fat cheese, 1/2 oz almonds, OR  4-6oz Greek yogurt with 1/2 cup fruit
Dinner-whole grain(brown rice, quinoa, amaranth) with steamed veggies and 3 oz serving of meat,               fish, or beans
            or soup
            or 1 sweet potato or butternut squash with steamed veggies


drink lots of water throughout the day
unlimited green tea and herbal teas
spices-Cayenne, ginger, turmeric, and garlic are great additions to any detox!

Everyone is different if you are not hungry for the snacks then wait until your next meal. I find I need my afternoon snack but everyone is different. You have to do what feels good for you. You shouldn't get hungry during this time. If you have any questions on substituting just let me know and I will try my best to find something that works for your individual needs.
I have tried to have many different meal and snack options days 3-5 which will be what your lifestyle diet should look like.

Ideas for Salad-
dark leafy greens-kale, cabbage, romaine, or spinach
grated carrot, beets, bell peppers, green onions, alfalfa sprouts, sunflower seeds, pumpkin seeds(be mindful of how much seeds you eat, it is the hardest thing for me I always want 4 servings)
beans-garbanzo, black beans, kidney beans,
lemon or lime juice, Bragg's Liquid Aminos, flax oil and olive oil mixed for the dressing
or miso dressing-3 cloves garlic, 3/4 balsamic vinegar, 1/2 cup filtered water, 6 oz miso, 2 ts prepared mustard, 1/8 cup olive oil(makes 2 cups will last in the fridge for 2 weeks)

Buy Locally

The kids and I headed over to the Farmer's Market this morning. They had some great stuff! Cantaloupes, pears, peaches, , sweet potatoes, tomatoes, peppers, local honey, plants and lots more.  If you haven't already go down and check out Earth's Bounty and support small farmers!     We didn't find any organic fruits or veggies but a small farmer uses much fewer chemicals than a big farmer you may get from the grocery. So it's a win win for everyone!

 

 They also had a lot of great canned foods. The awesome ladies at Far Out Foods have made up some amazing food combinations that I sure wouldn't have ever thought about like Tomato & Pineapple & kiwi and lime just to name a few. They sell out fast so get there early! We stocked up today can't wait until the first of next month to see what more goodies they have in store for us.

 

We are heading home to see what all we can imagine up with our basket full of peaches.

 

Get out, breath in the fresh air and enjoy your weekend!

Smoky Black Bean Layer dip

I have followed the detox mostly today except I got coffee this morning :)))) The detox worked very well for Ambra and I! She went down a whole pant size and I lost 4 lbs. We were both starving around 2pm each day so I am going to do another detox menu mostly the same as the one this week but with more protein and afternoon snacks. We are starting back Tuesday so I will have the new menu & grocery list up by Sunday.  Thank you everyone for all the support and interest!!

In the spirit of the weekend I am going to give the recipe for Layer dip I made at Nic's bday party.

Smoky Black Bean Layer Dip
Hummus-bottom layer
2 cans black beans, 3 cloves garlic,  juice of 2 limes, 1/2 bunch cilantro, 3 TB sesame tahini, 4 TB olive oil, 2 TB flax oil
put all in a food processor and blend until smooth
guacamole-2nd layer
3 avocados, juice of 2 limes, 3 cloves garlic
layer 3
shredded low fat cheddar and aged cheddar
layer 4
romaine lettuce
Layer 5
tomatoes, 1/2 bunch fresh cilantro(chopped)

put in a clear 9x12 dish so everyone can see the layers
enjoy with chips or fresh veggies

Day 5-Final day of detox

Today is the final day of the detox. I am not going back to empty calories and packaged foods. When I started the week I felt a cold coming on but with all the hot lemon water, herbal teas, soups and lots of fresh fruits and veggies. I feel great!
Issac had brought rainy, windy weather good day for herbal tea with lemon

Also, a great day for a good hearty quinoa and kale soup. The kids being out of school due to the hurricane can be a good thing.

Quinoa, Kale and Leek Soup

1 TB olive oil or grapeseed oil

4 garlic cloves

1/2 onion

4 stalks of celery chopped

1 bell pepper chopped

1 ts chopped ginger

handful baby carrots

1 leek chopped

cayenne pepper

water

1/2 strip kelp or kombu

2 sweet potatoes pealed and diced

2 potatoes pealed and diced

1 cup uncooked quinoa

package of frozen corn or fresh

big handful of kale

salt and pepper to taste

Saute onion until clear. About 5 mins on medium heat. Add the garlic, celery and bell pepper cook for 2 minutes. Add the ginger, carrots, leeks and cayenne pepper. Saute for about 2 mins so the spice absorbs into the vegetables.

Add the remainder of the ingredients except the kale and corn. Cook on low heat for 20 mins

Add corn and kale cook for another 10 mins.

Make sure to wash the quinoa or it will have a soapy taste. Soak the leeks and kale so there is no dirt.

You can also add other root veggies, parsnips, turnip root or fennel(this is a strong liquorice taste which I LOVE, it also helps lose fat cells

Day 4-Addition of proteins & starches back into the diet

Today we are adding more lean proteins such as eggs, baked chicken or turkey & FISH! No fried foods, no packaged foods and no red meat. Other than that your options are endless. Well don't eat endless amounts. Keep your servings minimal about 3 oz of chicken, turkey OR fish twice a day. If you decide you are enjoying going meat free there are lots of other options such as beans, hummus, quinoa, almond butter or natural peanut butter.
We are also adding more starches, whole grain bread and sweet potatoes. Remember to check the ingredients to be sure it says "whole" wheat as the first ingredient
You can now add my favorite avocado to  your salads. They are rich in fiber, potassium, Vitamin E, B-vitamins and folic acid.
As your are getting back into a world out of the detox be aware of what you eat. I use a calorie counting app on my phone it helps me not to eat another handful of nuts or a bite of my kids sandwich. If I have to write it down I am much less likely to eat something that isn't nutritious.
Keep up with your hot lemon tea in the mornings, green tea all day and lots of water

Ambra's Quinoa Salad

 Ambra's Super Quinoa Salad

Mix organic greens

kale

chopped tomato

cucumbers
fresh corn

 shredded carrots

sesame seeds

cilantro

all topped with the super gain QUINOA!
topped with fresh lime juice, extra virgin olive oil and balsamic vinegar