soups and broths
VEGETABLE SOUP
Total time: 10 minutes
Makes 4 servings
INGREDIENTS:
5 cups filtered water
1/2 teaspoon dried thyme or 1 tablespoon fresh thyme
1/2 teaspoon dried parsley or 1 tablespoon fresh parsley
1/2 teaspoon dried oregano
1/2 teaspoon cumin powder
1 teaspoon sea salt
1/4 teaspoon black pepper
1/2 head of cauliflower
1/2 head of broccoli
1 carrot
2 celery stalks
Dash of cayenne pepper, optional
Actions:
1. Place the water, herbs, and spices in a large pot over high heat and bring to a boil. Meanwhile, chop the vegetables into small pieces.
2. Add the vegetables to the pot and allow the mixture to boil for 7 minutes more. Transfer the soup to bowls and add a dash of cayenne pepper, if desired, for some kick.
Calories: 56.2 | Protein: 3.9g | Carbs: 11.2g | Dietary Fiber: 4.3g | Fat: 0.6g |
Vitamin C: 104.8mg | Vitamin D: 0 IU | Vitamin E: 0.8mg | Calcium: 83mg
| Iron: 1.4mg | Magnesium: 35mg | Potassium: 573.6mg
IMMUNE-BOOSTING SOUP
Did you know onions are high in vitamin C? This might be why you crave them when you’re feeling run down. This soup is incredibly immune boosting because it combines onion and tomato with garlic and spices. This recipe uses a combination of fresh herbs and dried spices. If you can go into the garden and pick them fresh, that is the ultimate for immune-boosting properties. If you do not have access to fresh herbs, you can just as easily make this recipe with dried herbs only. Make a large batch and keep it in your freezer, then just defrost in a pot and add some fresh herbs to freshen it up!
Total time: 10 minutes
Makes 2 servings
INGREDIENTS:
1 tablespoon extra-virgin olive oil
1 small yellow onion
8 fresh basil leaves or 1 teaspoon dried basil
1 tablespoon fresh thyme or 1 teaspoon dried thyme
1 tablespoon fresh parsley or 1 teaspoon dried parsley
1 tablespoon fresh cilantro or 1 teaspoon dried coriander
3 fresh sage leaves or 1 teaspoon dried sage
1 teaspoon cumin powder
1 teaspoon turmeric powder
1 teaspoon sea salt
1/2 teaspoon cracked black pepper
Pinch or 2 of cayenne pepper
1 tablespoon minced garlic
3 medium juice tomatoes
2 cups filtered water
Actions:
1. Heat the oil in a medium pot over medium heat. Chop the onion and add it to the pot. Cook for 2 minutes until the onion begins to soften. Gather up all your herbs and spices.
2. When the onion is soft, add the herbs, spices, and garlic and mix well.
3. Squeeze the tomatoes into the pot. Chop up the tomato skins and add them to the pot as well.
4. Add the water and let the soup cook for 7 minutes.
5. Season with more sea salt and pepper, if desired. Top with broccoli sprouts and additional fresh herbs like basil, parsley, and cilantro, if desired.
Calories: 130.6 | Protein: 2.9g | Carbs: 14.2g | Dietary Fiber: 3.7g | Fat: 7.9g |
Vitamin C: 34mg | Vitamin D: 0 IU | Vitamin E: 1.9mg | Calcium: 75.8mg |
Iron: 2.6mg | Magnesium: 36mg | Potassium: 591.9mg
ENERGY SOUP
Ann Wigmore, an early proponent of raw food and especially blended soups taught a lot of her students to create an energy soup by blending vegetables and sprouts. She looked at soups as a complete meal. My variation of her soup follows her tradition. Ann said, “Let me share my vision with you: I see a world without sickness, sorrow or mental disturbance in which we are living in perfect balance with abundant health and harmony. Reconnect with nature and your body will take care of the rest. This is the beauty of self-healing.”
Ingredients:
1 1/2 cups coconut water or fermented probiotic beverage (kombucha or green tea kombucha)
1 teaspoon dulse flakes
1 to 2 apples, coarsely chopped
1 cup baby spinach leaves
1 green onion
1/4 to 1/2 cup broccoli sprouts (or sunflower sprouts or alfalfa sprouts)
1 avocado
Actions:
1. Blend all the ingredients in a high-powered blender until the mixture is smooth.
2. Serve the soup with fresh herbs like cilantro.
Tips:
• Use a high-powered blender, such as a Vitamix, with a variable-speed dial, to prepare this recipe.
• The soup can be an acquired taste. Tweak the ingredients and amounts to your liking. If you like savory seasonings, add cayenne, garlic, and sea salt to taste.
• The soup will keep for 7 to 10 days. Store in a glass, not plastic, container.
Calories: 525.8 | Protein: 8.9g | Carbs: 62.9g | Dietary Fiber: 23.4g | Fat:
30.8g | Vitamin C: 78.1mg | Vitamin D: 0 IU | Vitamin E: 4.5mg | Calcium:
207.2mg | Iron: 4.2mg | Magnesium: 166.2mg | Potassium: 2,301mg
REFRESHING CUCUMBER SOUP
This soup is so hydrating. It is keto, and there is no cooking involved—just blend all the ingredients together for a surprisingly delicious and fulfilling soup. This recipe comes from my good friend Dr. David Jockers.
Total time: 40 minutes
Makes 2 servings
Ingredients:
1 large cucumber, peeled and seeded
2 avocados, pitted
6 to 7 green onions
2 large garlic cloves
1/4 cup lemon juice
3/4 cup filtered water
1/2 teaspoon sea salt
1/2 teaspoon black pepper
1 tablespoon minced chives
Actions:
1. Place all the ingredients in a blender or powerful food processor for 1 to 2 minutes or until creamy.
2. Put the soup into a container and chill in the refrigerator for 20 to 30 minutes. Serve with sea salt, black pepper, and minced chives sprinkled on top.
Tip:
Serve with Dehydrated Crackers.
Calories: 365.8 | Protein: 6g | Carbs: 27g | Dietary Fiber: 15.9g | Fat: 29.8g |
Vitamin C: 46.6mg | Vitamin D: 0 IU | Vitamin E: 4.5mg | Calcium: 89.9mg
| Iron: 2.2mg | Magnesium: 89.1mg | Potassium: 1,344mg
BASIC BONE BROTH
Making bone broth is as simple as placing the bones from a grass-fed animal in a pot or slow cooker, and adding water and apple cider vinegar. The vinegar leaches the minerals out of the bones, which takes at least an hour. It is recommended to cook the bones longer, more like eight hours, to get the most minerals out of the bones. If you are pressed for time, you can add some bone broth powder to water and boil that for a super quick recipe. If bone broth doesn’t sound appealing to you, don’t force yourself to like it. Some people resonate with it and others don’t. Trust your body, and if you are curious or excited to try it, that is a strong indicator that it would be right for your body.
The process for creating a bone broth is:
1. Add bones to a crock pot or pot. Add filtered water to fully cover the bones.
2. Add apple cider vinegar.
3. Add vegetables and bring to a boil, then reduce the heat to low. The skin from the bones will float to the top. Once the broth is cooked, discard.
VEGETABLE BROTH
You can make your vegetable broth in double and triple batches and keep it in the fridge or in the freezer, so you always have it on hand for recipes.
Total time: 10 minutes
Makes 4 servings
Ingredients:
4 cups filtered water
1 tablespoon onion powder
1 tablespoon garlic powder
1 tablespoon celery powder
1 tablespoon coriander powder
1 tablespoon fresh parsley
1 tablespoon fresh thyme
2 bay leaves
1 teaspoon sea salt
1/4 teaspoon black pepper
Actions:
1. Place all the ingredients in a large pot over high heat and bring to a boil. Allow to boil for 8 minutes.
2. When cooled, transfer the broth to an airtight jar or container and store in the fridge or freezer. Unlike a bone broth, vegetable broth will store will in the fridge for up to 14 days.
Calories: 27.9 | Protein: 1.1g | Carbs: 4.7g | Dietary Fiber: 1.8g | Fat: 0.6g |
Vitamin C: 2.7mg | Vitamin D: 0 IU | Vitamin E: 0.03mg | Calcium: 54.5mg
| Iron: 1.1mg | Magnesium: 8mg | Potassium: 56.8mg
Total time: 10 minutes
Makes 4 servings
INGREDIENTS:
5 cups filtered water
1/2 teaspoon dried thyme or 1 tablespoon fresh thyme
1/2 teaspoon dried parsley or 1 tablespoon fresh parsley
1/2 teaspoon dried oregano
1/2 teaspoon cumin powder
1 teaspoon sea salt
1/4 teaspoon black pepper
1/2 head of cauliflower
1/2 head of broccoli
1 carrot
2 celery stalks
Dash of cayenne pepper, optional
Actions:
1. Place the water, herbs, and spices in a large pot over high heat and bring to a boil. Meanwhile, chop the vegetables into small pieces.
2. Add the vegetables to the pot and allow the mixture to boil for 7 minutes more. Transfer the soup to bowls and add a dash of cayenne pepper, if desired, for some kick.
Calories: 56.2 | Protein: 3.9g | Carbs: 11.2g | Dietary Fiber: 4.3g | Fat: 0.6g |
Vitamin C: 104.8mg | Vitamin D: 0 IU | Vitamin E: 0.8mg | Calcium: 83mg
| Iron: 1.4mg | Magnesium: 35mg | Potassium: 573.6mg
IMMUNE-BOOSTING SOUP
Did you know onions are high in vitamin C? This might be why you crave them when you’re feeling run down. This soup is incredibly immune boosting because it combines onion and tomato with garlic and spices. This recipe uses a combination of fresh herbs and dried spices. If you can go into the garden and pick them fresh, that is the ultimate for immune-boosting properties. If you do not have access to fresh herbs, you can just as easily make this recipe with dried herbs only. Make a large batch and keep it in your freezer, then just defrost in a pot and add some fresh herbs to freshen it up!
Total time: 10 minutes
Makes 2 servings
INGREDIENTS:
1 tablespoon extra-virgin olive oil
1 small yellow onion
8 fresh basil leaves or 1 teaspoon dried basil
1 tablespoon fresh thyme or 1 teaspoon dried thyme
1 tablespoon fresh parsley or 1 teaspoon dried parsley
1 tablespoon fresh cilantro or 1 teaspoon dried coriander
3 fresh sage leaves or 1 teaspoon dried sage
1 teaspoon cumin powder
1 teaspoon turmeric powder
1 teaspoon sea salt
1/2 teaspoon cracked black pepper
Pinch or 2 of cayenne pepper
1 tablespoon minced garlic
3 medium juice tomatoes
2 cups filtered water
Actions:
1. Heat the oil in a medium pot over medium heat. Chop the onion and add it to the pot. Cook for 2 minutes until the onion begins to soften. Gather up all your herbs and spices.
2. When the onion is soft, add the herbs, spices, and garlic and mix well.
3. Squeeze the tomatoes into the pot. Chop up the tomato skins and add them to the pot as well.
4. Add the water and let the soup cook for 7 minutes.
5. Season with more sea salt and pepper, if desired. Top with broccoli sprouts and additional fresh herbs like basil, parsley, and cilantro, if desired.
Calories: 130.6 | Protein: 2.9g | Carbs: 14.2g | Dietary Fiber: 3.7g | Fat: 7.9g |
Vitamin C: 34mg | Vitamin D: 0 IU | Vitamin E: 1.9mg | Calcium: 75.8mg |
Iron: 2.6mg | Magnesium: 36mg | Potassium: 591.9mg
ENERGY SOUP
Ann Wigmore, an early proponent of raw food and especially blended soups taught a lot of her students to create an energy soup by blending vegetables and sprouts. She looked at soups as a complete meal. My variation of her soup follows her tradition. Ann said, “Let me share my vision with you: I see a world without sickness, sorrow or mental disturbance in which we are living in perfect balance with abundant health and harmony. Reconnect with nature and your body will take care of the rest. This is the beauty of self-healing.”
Ingredients:
1 1/2 cups coconut water or fermented probiotic beverage (kombucha or green tea kombucha)
1 teaspoon dulse flakes
1 to 2 apples, coarsely chopped
1 cup baby spinach leaves
1 green onion
1/4 to 1/2 cup broccoli sprouts (or sunflower sprouts or alfalfa sprouts)
1 avocado
Actions:
1. Blend all the ingredients in a high-powered blender until the mixture is smooth.
2. Serve the soup with fresh herbs like cilantro.
Tips:
• Use a high-powered blender, such as a Vitamix, with a variable-speed dial, to prepare this recipe.
• The soup can be an acquired taste. Tweak the ingredients and amounts to your liking. If you like savory seasonings, add cayenne, garlic, and sea salt to taste.
• The soup will keep for 7 to 10 days. Store in a glass, not plastic, container.
Calories: 525.8 | Protein: 8.9g | Carbs: 62.9g | Dietary Fiber: 23.4g | Fat:
30.8g | Vitamin C: 78.1mg | Vitamin D: 0 IU | Vitamin E: 4.5mg | Calcium:
207.2mg | Iron: 4.2mg | Magnesium: 166.2mg | Potassium: 2,301mg
REFRESHING CUCUMBER SOUP
This soup is so hydrating. It is keto, and there is no cooking involved—just blend all the ingredients together for a surprisingly delicious and fulfilling soup. This recipe comes from my good friend Dr. David Jockers.
Total time: 40 minutes
Makes 2 servings
Ingredients:
1 large cucumber, peeled and seeded
2 avocados, pitted
6 to 7 green onions
2 large garlic cloves
1/4 cup lemon juice
3/4 cup filtered water
1/2 teaspoon sea salt
1/2 teaspoon black pepper
1 tablespoon minced chives
Actions:
1. Place all the ingredients in a blender or powerful food processor for 1 to 2 minutes or until creamy.
2. Put the soup into a container and chill in the refrigerator for 20 to 30 minutes. Serve with sea salt, black pepper, and minced chives sprinkled on top.
Tip:
Serve with Dehydrated Crackers.
Calories: 365.8 | Protein: 6g | Carbs: 27g | Dietary Fiber: 15.9g | Fat: 29.8g |
Vitamin C: 46.6mg | Vitamin D: 0 IU | Vitamin E: 4.5mg | Calcium: 89.9mg
| Iron: 2.2mg | Magnesium: 89.1mg | Potassium: 1,344mg
BASIC BONE BROTH
Making bone broth is as simple as placing the bones from a grass-fed animal in a pot or slow cooker, and adding water and apple cider vinegar. The vinegar leaches the minerals out of the bones, which takes at least an hour. It is recommended to cook the bones longer, more like eight hours, to get the most minerals out of the bones. If you are pressed for time, you can add some bone broth powder to water and boil that for a super quick recipe. If bone broth doesn’t sound appealing to you, don’t force yourself to like it. Some people resonate with it and others don’t. Trust your body, and if you are curious or excited to try it, that is a strong indicator that it would be right for your body.
The process for creating a bone broth is:
1. Add bones to a crock pot or pot. Add filtered water to fully cover the bones.
2. Add apple cider vinegar.
3. Add vegetables and bring to a boil, then reduce the heat to low. The skin from the bones will float to the top. Once the broth is cooked, discard.
VEGETABLE BROTH
You can make your vegetable broth in double and triple batches and keep it in the fridge or in the freezer, so you always have it on hand for recipes.
Total time: 10 minutes
Makes 4 servings
Ingredients:
4 cups filtered water
1 tablespoon onion powder
1 tablespoon garlic powder
1 tablespoon celery powder
1 tablespoon coriander powder
1 tablespoon fresh parsley
1 tablespoon fresh thyme
2 bay leaves
1 teaspoon sea salt
1/4 teaspoon black pepper
Actions:
1. Place all the ingredients in a large pot over high heat and bring to a boil. Allow to boil for 8 minutes.
2. When cooled, transfer the broth to an airtight jar or container and store in the fridge or freezer. Unlike a bone broth, vegetable broth will store will in the fridge for up to 14 days.
Calories: 27.9 | Protein: 1.1g | Carbs: 4.7g | Dietary Fiber: 1.8g | Fat: 0.6g |
Vitamin C: 2.7mg | Vitamin D: 0 IU | Vitamin E: 0.03mg | Calcium: 54.5mg
| Iron: 1.1mg | Magnesium: 8mg | Potassium: 56.8mg