SOUPS AND SALADS
Preparing your own salad is a fun and creative experience. Combine your favorite vegetables in a medley of colors and textures ensures! Soups are a wonderful way to support a healthy gut and help you fill up on nutritious and delicious vitamins and fiber.
Carrot and Beet Salad
Serving Size: 10-ounce bowl
Total Servings: 4
Ingredients
4 standard size carrots, peeled
2 beets, peeled and cut in long slices
2 tablespoons plain or Greek yogurt
2 tablespoons lemon or lime juice
¼ cup raisins
Pinch Paprika powder
1 Jalapeno, seeded and finely diced
Sesame Seeds (optional)
Salt and Pepper to taste
Preparation: Shred carrots and beets. An alternative is to dice carrots and beets into small cubes. Mix in diced jalapeños and raisins. Add paprika, juice from lemon or lime, and yogurt, until evenly combined. Add salt and pepper to taste
Bell Pepper Black Bean Salad
Serving Size: 10-ounce bowl
Total Servings: 4
Ingredients:
2 cans black beans
12 ounces frozen sweet corn
1 cup Green Bell Pepper, diced
½ cup red onions
2 tablespoons lemon or lime juice
1 Jalapenos, seeded and finely chopped
2 cups Tomatoes, diced
1 cup Carrots shredded
Salt and black pepper to taste
Preparation: Rinse and drain black beans. Set aside and allow to dry.
Place 12 ounces of sweet corn in water to thaw, then drain and set aside.
In a large boil, combine diced red onions, tomatoes, jalapenos, bell pepper and shredded carrots.
Combine black beans to vegetable mixture. Add lemon or lime juice and salt and pepper to taste.
Mixed Medley Veggie Salad
Serving Size: 10 ounce bowl
Total Servings: 4
Ingredients:
12 ounces baby spinach or other mixed greens, washed and dried
4 peeled and diced cucumbers
1 cup ounces sweet peas
1 cup ounces diced carrots
1 cup diced Bell Pepper, green
½ cup sliced red onions
1 cup cherry tomatoes or diced tomatoes
½ cup finely diced red apple
4 tablespoons Lime or lemon
Salt and Pepper
Preparation:
In bowl, combine all ingredients and mix together. Add juice from 1 lime or lemon. Then add salt and pepper to taste. Optional: top with croutons or mixed nuts.
Cooling Cucumber and Tomato Salad
Serving size 8 ounce bowl
Total Servings: 2
Ingredients:
4 cucumbers, peeled and diced
2 tomatoes, diced
2 tablespoons lime or lemon juice
Salt
Pepper
Preparation: Mix together cucumbers and tomatoes. Add in lime or lemon juice and mix. Add salt and black pepper to taste.
HOMEMADE TOMATO SOUP
4 fresh tomatoes
2 cups crushed canned tomatoes
4 cloves garlic
1 yellow onion diced
Preparation: In sauce pan, sauté onions and garlic until onions are clear, then add fresh tomatoes and cook until tomatoes are soft. Stir in crushed tomatoes and cook on low heat, simmer. Then add 1 cup water, and continue stirring. Add salt and black pepper to taste.
Rice Lentil Soup
Serving Size: 1 cup
Total Servings: 4-6
Ingredients:
1 ½ cup dried green lentils (can sub with yellow, red or other lentils)
½ cup white rice
3 cups vegetable stock
2 cup diced tomatoes
1 cup chopped celery
1 cup peeled and diced carrots
1 cup chopped onion
2 cloves diced or minced garlic
1 tablespoon coconut oil
1 teaspoon turmeric powder
1 teaspoon cumin powder
Salt and Black Pepper
2 teaspoons lemon or lime juice
¼ bunch Cilantro
Preparation:
In a small bowl, rinse and drain rice two times. Then cover rice in water and set aside. In a large saucepan, warm coconut oil on low heat. Then add onions, garlic, and stir. When onions are soft and somewhat clear, add lentils, vegetable stock, turmeric, cumin powder and 1 teaspoon salt. Bring to a simmer and cover with a lid. When lentils are soft and rice is nearly cooked, add tomatoes, carrots and celery. When completely cooked, remove from heat. Then add salt and black pepper to taste. Top with 1-2 teaspoons lime or lemon and garnish with cilantro.
Tortilla Soup
Serving Size: 1 cup soup
Total Servings: 8 cups
Ingredients:
6 corn tortillas
6 large tomatoes, halved
2 red bell peppers, halved
8 ounces mushrooms chopped
½ medium onion, chopped
3 cloves garlic, chopped
2 teaspoons cumin powder
2 dried chipotle chilies
¼ cup chopped cilantro
2 cups frozen corn
2 cups frozen sweet green peas
½ cup thinly sliced green onions
1 avocado sliced and diced
½ cup chopped tomatoes
1 lime or lemon
Preparation:
Heat tortillas on medium heat and flip over until the tortilla is golden brown and crispy. Then cut into narrow strips.
In a large pot, place tomatoes, bell peppers, mushrooms, onion, garlic, cumin powder, chipotle chiles, cilantro, and 1 cup water. Bring water to boil, and then reduce heat to simmer on medium heat. Cover with a lid and cook for 30 minutes. Stir occasionally. (Optional: remove chilies and cilantro, and blend soup into smooth consistency). Add salt and pepper to taste
Add corn and peas to soup, and bring to boil for a few minutes. Peas and corn should remain cooked but firm. Pour into bowls, garnish with fresh sprigs of cilantro, diced avocado, diced tomato, diced red onion, 1 wedge lime. Top with tortilla strips.