Category: Soups/Stews

Super Veg Minestrone Soup

Advanced & Core Plan
Serves 3-4
2 teaspoons coconut oil
1 medium yellow onion
2 teaspoons fresh oregano, chopped or 1/2 teaspoon dried oregano
2 teaspoons minced garlic
2 medium organic yellow squash, chopped
2 medium organic zucchini, chopped
2 medium carrots, chopped (Core Plan)
6  organic Roma tomatoes, chopped OR 2 cans organic crushed tomatoes (no need to blend) + 2 chopped whole tomatoes
40 oz. organic, free range chicken broth, divided
1 can Great Northern beans, rinsed & drained
1  6 oz. bag of fresh baby spinach or 5-6 leaves kale, stems removed and chopped
3/4 teaspoon sea salt
1/4 teaspoon freshly ground black pepper
4 oz. (1 cup) grated asiago or parmesan cheese

Heat oil in a dutch oven over medium high heat.  Add onion to pan and sauté  until softened, stirring frequently.  Add oregano, garlic, sea salt, and pepper and heat through.    Stir in squash, zucchini, and carrot sauté about 5 more minutes or until vegetables are tender.  While the vegetables are cooking, place all but one cup of the chopped Roma tomatoes and a small amount of the broth in a blender and blend to a smooth consistency.   Add the tomato mixture along with the remaining chopped tomatoes, beans, and the remaining broth.  If using kale, add it here.  Bring to a boil. reduce heat; simmer about 20 minutes.

Remove from heat. If using spinach, stir it in here along with additional sea salt and pepper if desired.  Top with grated cheese.

Kimberly RobertoLeave a comment

Roasted Tomato Soup

Core or Advanced Plan

Serves 2-4

1 lb ripe plum tomatoes, cut in half lengthwise
4 tbsp extra virgin olive oil
1/2 tsp sea salt
1/4 teaspoon freshly ground black pepper
1/2 cup chopped yellow onions
2 garlic cloves, minced
dash crushed red pepper flakes
1 cup fresh basil leaves, packed
1/4 teaspoon fresh thyme leaves
4 cups chicken stock or water

OPTIONAL:  add a dollop of pesto (check ingredients), toppings:  basil leaves, pine nuts, parmesan cheese
Preheat the oven to 400 degrees F. Toss together the tomatoes, olive oil, salt, and pepper. Spread the tomatoes in 1 layer on a baking sheet and roast for 45 minutes.

In an stockpot over medium heat, sautee the onions and garlic with a pat or two of butter,  and red pepper flakes until the onions start to brown. Add the tomatoes (including any liquid on the baking pan) basil, thyme, and chicken stock. Bring to a boil and simmer uncovered for 30-40 minutes. Put into a colander and press through discarding the large remaining basil leaves and tomato skins. Add more salt if necessary and check for consistency.  If you like a thinner soup, add more water or stock . Add pesto if desired, Serve hot or cold.

Kimberly Roberto1 Comment

Gazpacho

Advanced Plan & Core Plan

Serves 4-6

gazpacho4 chopped plum tomatoes
2 cups tomato juice
1 cup cucumber, peeled, seeded and chopped
1 chopped organic red bell pepper
1/2 cup chopped red onion
1 small jalapeno, seeded and minced
1 medium garlic clove, pressed or minced
1/4 cup extra-virgin olive oil
1 lime, juiced
2 teaspoons balsamic vinegar
1/2 teaspoon ground cumin
1 teaspoon sea salt
1/4 teaspoon freshly ground black pepper
For garnish: chopped avocado, chopped cucumber, and/or fresh basil leaves, chiffonade

Place the tomatoes, tomato juice into a large bowl. Add the cucumber, bell pepper, red onion, jalapeno, garlic, olive oil, lime juice, balsamic vinegar,  cumin, salt and pepper and stir to combine. Transfer 1 1/2 cups of the mixture to a blender or food processor and puree for 15 to 20 seconds on high speed. Return the pureed mixture to the bowl and stir to combine. Cover and chill for 2 hours and up to overnight. Serve with any of the garnishes if desired.

NOTE:  This is also great served as an appetizer in small glasses or bowls.

Kimberly RobertoLeave a comment

Easy Tex-Mex Soup

Core & Advanced Plan Options

Serves 4-6 depending on serving size.

This is a great go-to dish that is so flexible and easy to make.  You can pretty much use any veggies you have on hand and spice it up however you please.  Please don’t limit yourself to just the ingredients listed below.

tortilla soup3 – 4 cups organic, free-range chicken broth (preferably homemade)

1 roma tomato or 1/2 regular tomato

1 rib organic celery

1 carrot (core plan only)

1 slice onion

1 garlic clove

1/2 organic red, yellow or orange bell pepper

small slice of cabbage (green, savoy, napa)

1-2 mushrooms

Handful of organic yellow squash or zucchini

1 teaspoon chili powder

Sea salt and pepper to taste

1/8 teaspoon cumin

1/2 fresh jalepeno pepper or 2-3 slices jalepeno pepper (add more for a spicier taste)

1/2 cup organic cooked chicken (for a shortcut you can get the canned organic chicken)

1/4 cup black olives

Handful organic, non-GMO corn (core plan only)

1 organic sprouted grain tortilla (found in the frozen section of health food stores), (core plan only)

Garnish:  avocados, cilantro, organic sour cream

Using a high-powered blender like a Vita-mix, place all ingredients except chicken, olives, corn (core plan only), and tortillas (core plan only) and blend on high until everything is liquified.  Turn off blender and add chicken, jalepenos, olives, corn, and tortilla (torn into pieces).   Put your blender on low speed and blend for 10-20 seconds.  You will want the last batch of ingredients to remain in small chunks.  Transfer to a saucepan and heat.

Kimberly RobertoLeave a comment

Green Coconut Curry Soup

Serves 4

Advanced & Core Plan

This creamy soup is power packed with nutrition, especially with the kale.  The prep is super simple – just add everything in the blender and blend it up and then heat it up.  Easy!  Add any garnish you like – anything goes!

2 cans (look for BPA free) chickpeas, drained and rinsed
2 cups organic chicken or vegetable broth
4-5 large kale leaves, stems removed and torn
2 cloves garlic
1 1/2 cups full fat coconut milk
1 tablespoon curry powder
1 teaspoon cumin
1/2 teaspoon sea salt
1/4 teaspoon cracked black pepper
dash stevia

Put all ingredients into a high speed blender and blend until smooth and creamy.  Transfer to a non-toxic pot and heat on medium.  Bring to a simmer and cook for 10-15 minutes. Garnish with fresh kale, chopped nuts, cilantro, parsley, organic sour cream or amasai, etc.

Kimberly RobertoLeave a comment

Boiled Chicken with Bok Choy and Ginger Broth

Advanced Plan

Serves 4-6 depending on serving size.

Cooking a whole chicken gives soups/stews incredible flavor and added nutrition.  This is a simple dish that is packed with nutrition and incredible, pleasant flavor.

1 whole organic whole chicken
Sea salt
Fresh ground black pepper
1 small dried Thai chili pepper (also called a red bird’s eye chili)  If you buy fresh- stem it, seed it, and split it in half lengthwise
1 stalk lemongrass, outer layer removed, and pounded with a meat mallet
1 4inch piece peeled ginger root, cut into slices
4 kaffir lime leaves, optional
filtered water
6 heads baby bok choy rinsed and cut in half lengthwise or 1/2 bunch regular bok choy

Rinse chicken and pat dry.  Season it inside and out with salt and pepper to taste and place in a large dutch oven or stock pot along with the chili pepper, lemongrass, kaffir lime leaves and ginger.  Cover the chicken with filtered water and bring to a boil.  Reduce heat and cook on medium-low for about an hour. As it simmers, skim off any foam or fat on the surface.

Check chicken for doneness (it should be falling off the bone) and turn off the heat.  Let sit for 30 minutes then transfer the chicken to a large strainer.  Discard the solids.

When chicken is cool enough to handle, remove all of the meat from the bones trying to keep the pieces in large chunks.  Add back in with the broth and re-heat at medium-high heat until it begins to boil.  Add in the bok choy and cook for 5-6 minutes.  Add more sea salt and pepper if desired.  Serve.

NOTE:  Lemongrass and kaffir lime leaves sometimes require a trip to an Asian market or specialty store.  Buy extra and freeze!  They are great for adding to curries and soups.

CORE PLAN OPTION:  Serve over cooked brown rice

IN A HURRY OPTION:  Use 4 boneless, skinless chicken breasts.  Poach with the water and other ingredients for about 10-15 minutes.  Turn off heat, cover and let cook the rest of the way.  When chicken is cooked through, shred it into 1-2 inch pieces.

Kimberly RobertoLeave a comment