Curried Roasted Cauliflower Soup |  | by Sabra Ricci
The Inside Out Diet
iodiet.com
Serves 8
INGREDIENTS
One Head Cauliflower, cut into small pieces
1 large onions, chopped
2 stalks of celery, sliced
2 leeks, halved and sliced
1 large carrot, peeled and chopped
3 tablespoons olive oil
½ teaspoon Kosher Salt
1 medium sweet potato, peeled and chopped
8 cups organic vegetable stock
1 teaspoon curry powder
cayenne pepper to taste
DIRECTIONS
Preheat oven to 400 degrees.
Toss cauliflower, onions, celery, leeks and carrots in a mixing bowl with olive oil and Kosher salt.
Place on sheet pan and roast for 30 minutes.
Remove from oven and add vegetables and the remaining ingredients in soup pot.
Bring to boil and reduce to simmer until potatoes are tender.
Puree in Vitamix or blender.
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Spiced Mixed Vegetable Soup |  | by Celeb Chef Lisa Kurtzman
INGREDIENTS
2 Large Yellow Onions Chopped
2 Cloves of Garlic Chopped
1 Scallion Chopped
1 Jalapeno Chopped
6 Roma Tomatoes Chopped and Deseeded
2 Yellow Squash Chopped in Small Squares
1 Green Zucchini Chopped in Small Squares
1 Carrot Peeled and Chopped in Small Squares
½ C. Chopped Cilantro
1 TBLSP. Smoked Paprika
A TBLSPN Cumin
A TBLSPN Oregano
1 T BLSPN Chili Powder
1 TBLSPN Olive Oil
1 Lime
Fat Free or Low Fat Sour Cream
Water or Chicken Broth
DIRECTIONS
Sauté onion, garlic, jalapeño with olive oil. After 2 minutes add tomatoes, squash, zucchini, carrots, and water or chicken broth just above vegetables. Add cumin, oregano, paprika, and chili powder. Put to a boil, and then set to simmer for ½ hour. Take half of the mixture and puree with almost all cilantro and scallions leaving enough for garnish. Put back in pot, stir together, scoop into bowl and garnish with sour cream, scallions and cilantro. Squeeze a bit of lime juice on top.
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Summer Vegetable Soup |  | by Dr. Mao
Tao of Wellness
Soups are full of life-giving properties year-round. Although in the summer heat, it feels natural to cook with raw produce and items from the freezer, traditional Chinese cooking rarely calls for chilled or raw food because it puts out the digestive fire and causes stomach distress. One way to enjoy chilled soup and not put the digestive fire out is to add warming spices such garlic and onions to counter balance.
Serves 4
INGREDIENTS
1 onion, chopped
2 carrots, chopped
1 garlic clove, finely chopped
1 zucchini, cut into 1/4-inch dice
2 tomatoes, chopped
1 handful green beans, cut into 1/4-inch slices
1 cup fresh corn
1 cup tomato sauce
Herb salt
Tamari
1/4 cup finely chopped fresh cilantro, for garnish
1/4 cup finely chopped fresh chives, for garnish
DIRECTIONS
Bring 2 quarts water to a boil in a stockpot over moderately high heat.
Add all ingredients; reduce heat to low and simmer, covered, until tender, about 30 minutes. Add tomato sauce and heat until warm.
Season with herb salt and tamari, to taste. Ladle into serving bowls and garnish with cilantro and chives, if desired.
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Cream of Broccoli |  | by Celebrity Chef Lisa Kurtzman
INGREDIENTS
½ C. chopped yellow onion
5 C. chopped broccoli florets, not stems
5 C water or chicken broth
1 Tblspn olive or canola oil
1 Tblspn chili powder
1 Tblspn cumin
sprinkle nutmeg
salt and white pepper, as desired
½ C. to 1 C fat free half and half
DIRECTIONS
At a high heat sauté onion with oil. When onions are translucent add broccoli, mix. Turn down heat a little add water or broth and return to a boil. Add spices once at a boil. Turn down to simmer and cover for 20 minutes or so. Add cream. When cooled puree in a blender or Cuisinart.
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Sweet Potato Spinach Soup |  | by Sabra Ricci
The Inside Out Diet
iodiet.com
INGREDIENTS
1-tablespoon olive oil
1 onion, peeled and diced
3 stalks celery, diced
1 carrot, peeled and diced
2 cups sweet potatoes, peeled and quartered
4 cups chicken broth (or vegetable broth, if desired)
1 bay leaf
1 stalk of lemongrass, split lengthwise
2 cup lite coconut milk
1 pound fresh or frozen chopped spinach, thawed and drained
Salt & pepper to taste
DIRECTIONS
Heat olive oil in a heavy stockpot and sauté the onion, celery and carrot, stirring constantly over medium-high heat, until onions are translucent.
Add the broth, sweet potato, bay leaf and lemongrass and bring to a boil, then reduce to simmer until potatoes are tender.
Remove from heat and let cool 15 minutes.
In a blender, puree the soup in batches and return to saucepot.
Add the milk and spinach and reheat soup without boiling.
Season with salt and pepper serve.
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Chipotle Black Bean & Butternut Squash Soup |  | by Sabra Ricci
The Inside Out Diet
iodiet.com
INGREDIENTS
1 butternut squash, split down the middle
Salt & pepper
2 tablespoons olive oil
3 cloves of garlic, minced
1 onion, peeled and diced
2-teaspoon cumin seed
1-teaspoon coriander
8 cups chicken broth (or vegetable broth, if desired)
1 pound black beans, cooked and drained
1 bay leaf
½ pound Roma tomatoes, seeded and diced
3 tablespoons adobe sauce from canned chipotle peppers
Salt to taste
1 bunch cilantro, washed and chopped
1 bunch green onions, washed and sliced on the bias
1 cup Low-fat sour cream
Salt & pepper to taste
DIRECTIONS
Preheat oven to 350.
Place butternut squash on non-stick baking pan and season with salt & pepper and bake for 60 minutes.
Remove from oven and cool.
Heat olive oil in a heavy stockpot and sauté the garlic and onion, stirring constantly over medium-high heat, cook for 3 minutes.
Heat a small sauté over high heat and add cumin and coriander and toast until the seeds start to pop.
Remove from heat and grind in a spice grinder.
Add the broth, black bean, bay leaf, and Roma tomatoes and ground cumin and coriander and bring to a boil, then reduce to simmer.
Remove skin from roasted butternut squash, cut into small chunks and add to pot, along with adobe sauce and continue to simmer for 20 minutes.
Season with salt to taste.
Serve and garnish with cilantro, green onions and sour cream.
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Fisherman’s Stew |  | by Sabra Ricci
The Inside Out Diet
iodiet.com
INGREDIENTS
French bread, sliced on the bias and brushed with olive oil
Reggiano Parmesano, grated
2-tablespoon olive oil
3 cloves of garlic, minced
2 onions, peeled and diced
1 red pepper, deveined, seeded and diced
8 cups fish broth or clam juice
¾ cup Madeira wine
1 bay leaf
1 tablespoon fresh oregano, chopped
28 ounces can good quality organic stewed tomatoes
½ pound red potatoes cut into small chunks
1 pound boneless, skinless e fish (Ahi, Mahi Mahi, Halibut, Swordfish, Ono, etc.), cut into chunks
½ pound 21/25 shrimp, peeled and deveined
1 pound clams, washed
Salt & pepper to taste
1 bunch Italian parsley, washed and chopped
DIRECTIONS
Preheat oven to 350.
Place French bread on non-stick baking pan and sprinkle with cheese and bake for 10 minutes or until golden brown.
Remove from oven and cool.
Heat olive oil in a heavy stockpot and sauté the garlic, onion and peppers stirring constantly over medium-high heat, cook for 3 minutes.
Add the broth, wine, bay leaf, oregano, tomatoes, and potatoes and bring to a boil, then reduce to simmer for 30 minutes.
Add fish, shrimp and clams to pot and continue to simmer for 10 minutes.
Season with salt and pepper to taste.
Garnish with parsley and serve with bread.
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Chicken Vegetable Barley Soup |  | by Sabra Ricci
The Inside Out Diet
iodiet.com
INGREDIENTS
1-pound boneless, skinless chicken breast
Salt & pepper
2-tablespoon olive oil
3 cloves of garlic, minced
1 onion, peeled and diced
3 stalks celery, diced
1 carrot, peeled and diced
12 ounces button mushrooms, sliced
1 pound kale, washed & chopped
8 cups chicken broth
1 bay leaf
6 sprigs of fresh thyme
½ cup pearl barley
Salt & pepper to taste
DIRECTIONS
Preheat oven to 350.
Place chicken breast on non-stick baking pan and season with salt & pepper and bake for 30 minutes.
Remove from oven and cool for 20 minutes and shred.
Heat olive oil in a heavy stockpot and sauté the garlic, onion, celery and carrot, stirring constantly over medium-high heat, cook for 3 minutes and add mushrooms and kale and cook another 2 minutes.
Add the broth, bay leaf, thyme and barley and bring to a boil, then reduce to simmer for 30 minutes.
Add chicken and season with salt & pepper.
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Pumpkin Soup |  | by Celebrity Chef Lisa
INGREDIENTS
½ to whole pumpkin deseeded with skin removed and chopped into small chunks
1 large chopped onion
2 leeks chopped
1 tblspn grated fresh ginger
1 tblspn curry powder
1 tblspn cumin
hint of nutmeg
2 to 3 tblspn of brown sugar splenda
2 tblspn of Land O Lakes light butter
a touch of fat free half and half
Salt and pepper to taste
DIRECTIONS
Sauté onions, leeks, and ginger with butter for a minute or two.
Add curry cumin then add pumpkin.
Add water just to the top of the pumpkin.
Let it get to a boil.
Cover and simmer for a ½ hour until pumpkin is very soft.
Add a pinch of nutmeg and brown sugar 2 to 3 tblspn depending on how sweet you want it.
Add cream if desired.
Puree in blender till smooth.
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Butternut Squash and Lobster Bisque |  | by Celebrity Chef Lisa
For an Elaborate Evening or Everyday
INGREDIENTS
4 C. of cubed and skinned butternut squash (now found already cubed and skinned prepacked in most markets)
2 Lobster Tails
1 c. of sherry
2 Tblspn of light butter
2 shallots minced
2 leeks chopped
2 Tblspn of chopped chives
2 Tblspn of fresh thyme
1 tsp of nutmeg
1 tblspn of chili powder
1 tblspn of splenda
fat free half and half
salt and white pepper
DIRECTIONS
In a pot bring 5 cups of water or chicken broth to a boil with salt add lobster and cover.
Place to a simmer for 12-15 minutes.
Turn off and take lobster out and put aside to let cool.
In another pot sauté butter with shallots and leeks for 2 minutes.
Add Squash, sherry, and stock from lobster pot.
Return to a boil then turn to a simmer.
Add thyme, chili powder, nutmeg, splenda and salt.
Simmer for approx 30 minutes.
While simmering deshell lobster and chop up
after bisque simmers let cool a little then puree in a blender or cuisinart with a touch of cream and some chives (save some for garnish.
Pour into small bowls and garnish with chopped lobster and chives (maybe a dot of half and half). Enjoy!!!
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Easy Miso Soup |  | by Celebrity Chef Lisa
INGREDIENTS
4 c. Water
½ c. Miso
3 Scallions chopped
1 Tblspn Shredded Wakame (SEAWEED)
Dash of Soy Sauce
2 Tblspn Sake
¼ C Daikon (Japanese Radish) Grated found in most markets
Silken Firm Tofu cubed (optional)
DIRECTIONS
Bring water to a boil then turn to a simmer.
Add wakame and sake and simmer for 10 minutes.
Add all other ingredients except daikon or tofu.
Mix Well.
Turn off heat and let sit for 5 minutes.
Add tofu if preferred.
Scoop into bowls and add daikon to each bowl.
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Autumn Minestrone Soup with Dinosaur Kale |  | by Suji
Serves 6
with plenty of leftovers.
There is nothing more comforting and heart warming than soup, especially after a long day at work. This soup can be made a day ahead, and actually tastes better once the flavors have had a chance to develop. Packed with fiber, vitamins and minerals, dinosaur kale is deep green with beautiful crinkled leaves and adds robust and savory flavor. If unavailable, just substitute kale or even collard greens. Some crusty bread and a tart salad would be perfect accompaniments. Just don’t forget to soak the beans the night before.
INGREDIENTS
1 cup dried white beans, soaked overnight with cold water to cover
3 tbsp. extra virgin olive oil
1 onion, chopped
2 ribs celery, chopped
3 carrots, peeled, chopped
2 cloves garlic, chopped
1 leek, trimmed, halved, well rinsed, and chopped
1 tbsp. fresh thyme, chopped
1 tbsp. fresh rosemary, chopped
1 bay leaf
1 bunch dinosaur kale, stemmed and well chopped
8 cups chicken or vegetable stock, homemade or low sodium canned
4 cups water
1 cup green beens, chopped
2 ears corn, kernels removed
1 cup chopped tomatoes (fresh or canned)
salt and pepper to taste
fresh chopped parsley (optional)
freshly grated Parmesan cheese (optional)
DIRECTIONS
Drain beans, set aside.
Heat a large pot on high and sauté onion, celery, carrots, garlic, and leek in extra virgin olive oil until tender.
After a few minutes, add herbs and dinosaur kale.
When the vegetables have softened, add drained beans, stock, and water.
Bring to a boil, then lower heat and simmer, slightly covered.
After one hour, skim off any foam and residue.
Add green beans, corn, and tomatoes, and let simmer for another hour, plenty of time to get some chores done.
Add salt and pepper and serve piping hot, topped with the optional parsley and Parmesan cheese.
Relax and savor.
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Curried Roasted Cauliflower Soup |  | by Chef Sabra Ricci
~iodiet.com
Serves 8
INGREDIENTS
One Head Cauliflower, cut into small pieces
1 large onions, chopped
2 stalks of celery, sliced
2 leeks, halved and sliced
1 large carrot, peeled and chopped
3 tablespoons olive oil
½ teaspoon Kosher Salt
1 medium sweet potato, peeled and chopped
8 cups organic vegetable stock
1 teaspoon curry powder
cayenne pepper to taste
DIRECTIONS
Preheat oven to 400 degrees.
Toss cauliflower, onions, celery, leeks and carrots in a mixing bowl with olive oil and Kosher salt.
Place on sheet pan and roast for 30 minutes.
Remove from oven and add vegetables and the remaining ingredients in soup pot.
Bring to boil and reduce to simmer until potatoes are tender.
Puree in Vitamix or blender.
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Black Bean and Pumpkin Soup with Chicken |  | by Sabra Ricci
The Inside Out Diet
iodiet.com
Servings: 4
Per Serving
(excluding unknown items)
297 Calories
5g Fat (16.2% calories from fat)
25g Protein
38g Carbohydrate
9g Dietary Fiber
34mg Cholesterol
49mg Sodium
INGREDIENTS
1 can black beans
1 can diced tomatoes
1 can pumpkin
1 small onion, chopped
1 clove garlic, minced
1 tablespoons olive oil
1 tablespoon cumin
2 teaspoons pumpkin pie spice
dash of cayenne
1 smoked chipotle pepper in adobe sauce
1 small chicken breast, thinly sliced
Black beans are also called turtle beans. They have a creamy flesh surrounded by a smooth, shiny black skin. The taste is slightly sweet. These beans are perfect for soups. Canned pumpkin was chosen for this soup for consistency in the texture. Fresh pumpkin would work as well, but different varieties have higher water content and do not cook down to a thick puree easily. With canned pumpkin the same results will be guaranteed each time.
It is best to use organic chicken whenever possible. Soup may be transported in a thermos to keep hot or a microwave safe container and reheated. Freeze the extra soup in individual containers for a later date.
Serving Ideas: Serve with a side salad of spinach with flax seed oil and lemon.
DIRECTIONS
Sauté onion and garlic in olive oil in a large saucepan, 2-4 minutes.
Add remaining ingredients, except chicken.
Simmer covered for about 10 minutes.
While soup is cooking, spray nonstick skillet with olive oil and sauté chicken until no longer pink, about 5 minutes.
Set aside, keep warm.
Pour soup into blender container and blend until smooth.
Return soup to saucepan, add chicken and reheat to desired temperature.
Ladle soup into serving bowl.
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Summer Garden Vegetable Soup |  | Servings: 8
Per Serving
Calories: 165
Carbohydrate: 35g
Protein: 5g
Fat: 0.5g
INGREDIENTS
1 leek, white part chopped and some of the greens sliced
15 baby carrots or 3 large carrots, chopped
1/3 large white onion
1 large garlic clove, pressed
3 small red potatoes, cubed with skins
2 cups vegetable pasta, any shape
3/4 cup red bell pepper, chopped
3/4 cup bell pepper, chopped
Sea salt, to taste
Freshly cracked pepper, to taste
DIRECTIONS
Boil 1 ½ to 2 quarts of water.
Add carrots, onion, garlic, and leek greens.
Boil for 15 minutes.
Add potatoes, zucchini, and pasta.
Cook 10 minutes.
Add bell peppers, salt, and pepper.
Cook an additional 5 minutes, and serve.
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Roasted Carrot Ginger Soup |  | Servings: 10
Per Serving
Calories: 150
Carbohydrate: 20g
Protein: 2g
Fat: 8g
INGREDIENTS
20 oz fresh carrots, peeled and halved lengthwise
16 oz parsnips, peeled and quartered lengthwise
1 large onion, sliced
3 inch piece of fresh ginger, peeled and chopped
6 Tbsp unsalted butter
3 Tbsp (packed) dark brown sugar
8 cups rich chicken broth (more, if necessary)
Salt, to taste
Dash of cayenne pepper
DIRECTIONS
Preheat oven to 350ºF.
Combine the carrots, parsnips, onions and ginger in a shallow roasting pan.
Pat with butter and sprinkle with brown sugar.
Pour two cups of broth into the pan, cover well with foil, and bake until vegetables are very tender (approx. 1 ½ to 2 hours).
Transfer the vegetable and broth mixture to a large pot, and add the remaining 6 cups of broth.
Add salt and cayenne pepper, to taste.
Bring ingredients to a boil, reduce heat and simmer, partially covered, for 10 minutes.
In a blender or food processor, puree the soup in batches.
Add additional chicken broth if necessary for smoother texture.
Return the soup to the large pot and heat through.
Season with additional salt and cayenne to taste.
Optional garnish: Serve each portion with a dollop of crème fraîche and a sprinkle of chives.
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Quick & Easy Potato Mushroom Soup |  | Servings: 2
Per Serving
Calories: 150
Carbohydrate: 29g
Protein: 4.5g
Fat: 2.5g (0.5g sat)
INGREDIENTS
1 medium onion
1 medium potato
1 stalk celery
5 mushrooms
1 1/2 tsp olive oil
2 cup vegetable stock
3-4 cloves garlic
2 tsp chopped parsley
1 tsp ground black pepper
DIRECTIONS
Dice vegetables.
In a soup pan, saute vegetables on medium heat in olive oil until slightly browned.
Add potato, cover with vegetable stock, and add parsley, garlic and pepper.
Cover, reduce heat to low, and leave to simmer for half an hour.
Blend the soup, and return to a medium heat before serving.
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Mushroom Barley Mixed Soup |  | Servings: 8
Per Serving
Calories: 140
Carbohydrate: 17g
Protein: 4g
Fat: 6g
INGREDIENTS
8 cups chicken or vegetable broth
1/2 cup pearl barley, rinsed and drained
1/2 cup carrots, diced into 1/4 inch pieces
1 Tbsp chopped, fresh tarragon
3 Tbsp olive oil
1 cup onion, diced into 1/4 inch pieces
1/2 Tbsp finely minced garlic
10 oz white mushrooms, stems removed, wiped clean with damp paper towel and cut into 1-inch pieces
Salt and freshly ground black pepper, to taste
3 Tbsp dry sherry
1/4 cup chopped fresh flat-leaf parsley
DIRECTIONS
In a large, heavy soup pot, combine broth, barley, carrots, and tarragon; bring to a boil.
Reduce to medium-low heat and simmer, partially covered, until the barley is just tender (approx. 30 minutes).
Heat oil in a non-stick skillet over medium heat.
Add the diced onion, and cook, stirring occasionally, until wilted (approx. 10 minutes).
Add the minced garlic and continue to cook for 3 minutes.
Add all the mushrooms, raise the heat to medium-high, and cook, stirring continuously, for 10 minutes.
Add this mixture to the soup pot.
Season with salt and pepper to taste and cook the soup for another 20 minutes.
Stir in the sherry and parsley, adjust the seasoning to preferred taste, and serve hot.
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Lemon Chicken Soup |  | Servings: 4
Per Serving
Calories: 165
Carbohydrate: 10g
Protein: 17.0g
Fat: 7g (2.0g sat)
INGREDIENTS
2 chicken breasts, cooked and shredded
1 large onion, chopped
1 medium tomato, chopped
4 stalks celery, chopped
1 medium carrot (or 6-8 mini carrots) carrots
1/4 cup fresh lemon juice
Salt to taste
15 black peppercorns (or black pepper powder)
4 leaves dried mint
10-15 fresh spinach leaves
2/3 c whole wheat noodles or whole grain rice
DIRECTIONS
Chop onion, tomato, celery and carrots and place in a pot with the chicken, salt, peppercorns and water (4 cups if chicken is cooked. 1 quart if chicken is uncooked).
Simmer on low heat for about 45 minutes to an hour (if cooked chicken) or up to 3 to 4 hours (if uncooked chicken).
Bring the stock to a boil and heat on low heat about 10-15 minutes.
Add pasta or rice (or use 1/3 cup whole wheat pasta and 1/3 cup whole grain rice).
Chop fresh spinach, crumble dried mint leaves, and squeeze and juice from 1 lemon.
Cook for 10 minutes or until the pasta is cooked.
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Creamy Tomato Soup |  | Servings: 3
Per Serving
Calories: 196
Carbohydrate: 30g
Protein: 7g
Fat: 8g (1g sat)
INGREDIENTS
1 large onion, chopped
1 tablespoon extra-virgin olive oil
3 pounds fresh, ripe Italian tomatoes, chopped (about 6 cups)
8 sun-dried tomatoes, soaked
1 cup soy milk
Salt and black and red pepper to taste
3 tablespoons fresh parsley, basil, or dill, chopped
DIRECTIONS
In a large pot, sauté the onions in the olive oil until they are soft, then add the fresh tomatoes and stir until the mixture boils.
Remove the dried tomatoes from their soaking water and chop them coarsely.
Add them and their soaking water to the pot and cook, stirring to prevent sticking.
Reduce heat to low, cover, and simmer for 30 minutes .
Add the soy milk and season to taste with salt and black and red pepper.
Serve in bowls with the chopped green herbs as garnish.
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Broccoli Soup |  | Servings: 2
Per Serving
Calories: 99
Carbohydrate: 13g
Protein: 9g
Fat: 3g (0g sat)
INGREDIENTS
1 cup vegetable stock
3 cups chopped broccoli (about 1/2 large bunch)
1 clove garlic, minced
2 tsp grated ginger root
1 cup soy milk or skim milk
1 tsp low-sodium soy sauce
1/4 cup finely chopped red onion
DIRECTIONS
In a large saucepan, bring the vegetable broth to a boil.
Add the chopped broccoli, garlic and ginger.
Reduce the heat to low and cover.
Steam for about 5 minutes or until the broccoli is tender.
Remove from the heat.
After the broccoli has cooled slightly, puree it in a food processor or blender.
Return it to the sauce pan.
Add the soy milk or skim milk and soy sauce.
Warm over low heat.
Serve sprinkled with chopped red onion.
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Spinach-Chicken Noodle Soup |  | Per Serving
Calories: 227
Carbohydrate: 18.9g
Protein: 22g
Fat: 5.9g
INGREDIENTS
4 (14 1/4- ounce) can no-salt-added chicken broth
1 cup chopped onion
1 cup sliced carrot
2 (10 1/2-ounce) cans reduced-fat, reduced-sodium cream of chicken soup
1 (10-ounce) package frozen chopped spinach, thawed
4 cups chopped cooked chicken (skinned before cooking and cooked without salt)
2 cups medium egg noodles, uncooked
1/2 tsp salt
1/2 tsp pepper
DIRECTIONS
Combine first 3 ingredients in a Dutch oven.
Bring to a boil; cover, reduce heat, and simmer 15 minutes
Add cream of chicken soup and remaining ingredients.
Bring to a boil; reduce heat, and simmer, uncovered, 15 minutes
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