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Compliant Mixed Bean and Kale Stew

1/31/2022

This warming bean stew is hearty, comforting and only takes moments to prepare.

Ingredients:
(use organic ingredients where possible)
Stew:

1 Tbs. filtered water (for ‘frying)
8 cloves of garlic, finely chopped
2 Tbs. dried Italian herbs
½ tsp. cayenne pepper
2 large tins of chopped tomatoes (no salt added)
2 large tins of mixed beans (Or use 2 cups dried beans for 6-8 cups of beans.)
10 sun-dried tomatoes, roughly chopped
No salt seasoning and pepper to taste

Stir-fried Kale:

4 kale leaves, stems removed, roughly chopped
2 Tbs. apple cider vinegar
2 Tbs. coconut oil
No salt seasoning and pepper to taste

Method:

Heat a large pot over medium heat, add water and garlic, and stir-fry for 1 minute.
Add the Italian herbs, cayenne pepper, sun-dried tomatoes, chopped tomatoes and beans and cook on medium heat for about 10-15 minutes.
When the stew is warmed through and cooked, you can start cooking the kale.
Heat a frying pan over medium heat and add the water. Then add the kale and stir-fry for 2 minutes.
Add apple cider vinegar and no salt seasoning and pepper to taste. Stir-fry for another minute.
Add the kale stir fry to the mixed bean stew and stir to distribute.
Serve on its own or over rice or potatoes.
This stew freezes really well so let the pot cool completely. Then put the stew into 2 cup glass containers and freeze.

Go here to print this recipe: recipe_compliant_mixed_bean_and_kale_stew.docx

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Green Goodness Soup

1/22/2022

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Forget chicken soup for a cold. This soup packs a Vitamin C punch, thanks to the combination of greens, red skin potatoes and frozen broccoli. And green lentils are filled with protein, fiber and folate, which supports red blood cell production and neurological function.

Ingredients:

A little purified water for ‘frying’
1 Tbs. cumin
1 Tbs. curry powder
1 Tbs. dried basil
1 cup green lentils, rinsed
8 cloves garlic, minced or diced finely
6 cups unfiltered water or LOW SODIUM SOUP STOCK (RECIPES - Karen Warwick RHN)
3 red skin potatoes, diced in ½ inch cubes (or 8 nugget size)
4 cups frozen broccoli or 1 fresh broccoli finely chopped
8 kale leaves, chopped
Pepper to taste
Optional finishing: 1 Tbs. onion powder, 1 Tbs. garlic powder, 1 Tbs. apple cider vinegar and 1 tsp. kelp powder.

Method:

Add a little water to a large pot and bring up to medium-low heat.
Stir in the curry powder, cumin, and dried basil. Heat for about 1 minute, stirring frequently.
Add the green lentils, garlic, and filtered water (or LOW SODIUM SOUP STOCK) to the pot and bring up to a low boil.
After about 8 minutes, add the red skin potatoes to the pot. (You may want to add additional water here depending your preference, adding 1/2 cup at a time.)
When the green lentils and red skin potatoes are soft (after 10-15 more minutes of cooking), add the frozen broccoli and kale.
Cover and heat until the frozen broccoli is warm.
Add pepper and optional finishing as desired. Extra curry powder will give this soup an extra kick!

Go here to print this recipe: recipe_compliant_green_goodness_soup.docx

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Compliant Barley Lentil Soup

1/16/2022

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Barley is a wonderful grain in soups or as a replacement for rice. The difference between pot and pearl barley is that pot barley is less refined so contains a little more nutrition but takes longer to cook. Barley is high in fiber so it’s great for lowering cholesterol.

Ingredients:

A little water for ‘frying’
1 large onion, diced
3 garlic cloves, finely chopped
2 medium carrots, sliced
2 large celery sticks, diced
1 handful celery leaves, finely chopped
6 cups filtered water or LOW SODIUM SOUP STOCK (RECIPES - Karen Warwick RHN)
¾ cup lentils, rinsed
½ cup barley, rinsed
1 large (28 oz.) can dice tomatoes, salt free
2 bay leaves
1 Tbs. Mrs. Dash seasoning
1 Tbs. each paprika, onion powder, and garlic powder
1 tsp. kelp powder
1 cup chopped spinach
1 Tbs. apple cider vinegar
Pepper to taste

Method:

Put a little water in a large soup pot, heat to medium low (4) add onions and cook stirring occasionally for about 5 minutes.
Add garlic, carrots, celery and celery leaves and cook another 5 minutes stirring occasionally.
Add water (or stock), lentils, barley, tomatoes and bay leaves and turn heat up to medium high (6) until it reaches the boiling point.
Reduce heat and add Mrs. Dash, paprika, onion powder, garlic powder and kelp powder. Cover pot and let simmer for one hour.
Add chopped spinach, vinegar and pepper and cook another 5-10 minutes to wilt spinach and blend seasoning.
Serve or freeze.

Go here to print this recipe: recipe_compliant_barley_lentil_soup.docx

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Compliant Vegetable Soup

1/9/2022

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Here's a fast and easy vegetable soup recipe that has great depth in flavour. I have adapted this recipe from Eating Alive by Dr. Jonn Matsen.

Note: You'll need an immersion blender or a blender to make this recipe. Just make sure the soup is cool before placing in a blender. (Step 5)

Ingredients:

2 potatoes, unpeeled, washed, cut into cubes
2 carrots, sliced thin
1 large onion, diced
6 cups of water or LOW SODIUM SOUP BROTH (low-sodium-soup-stock.html)
1 cup frozen peas
1 cup frozen corn
2 celery stalks, diced
1 small zucchini, diced
1 Tbs. each garlic powder and onion powder
2 tsp. dry parsley
1 tsp. kelp powder
½ tsp. each: basil and oregano
Pinch of red pepper flakes
Optional: 2 Tbs. unsweetened apple sauce

Method:

Steam the potatoes and carrots for 10 minutes before making the soup.
Sauté the onions in a little water in a large pot until the onions are transparent.
Add the water, steamed vegetables and all the rest of the ingredients.
Cook the soup on medium low heat for 60 minutes or until all the vegetables are tender but not soggy and the flavours develop.
Take 2 cups of water and vegetables from the soup. Let it cool slightly. Blend the mixture and add it back into the soup. This gives the soup a natural thickness and helps to develop the flavours.
Correct the soups spices if necessary and add the apple sauce to balance the flavours if needed.
Serve the soup hot and let it cool before freezing the leftovers.

Go here to print this recipe: recipe_compliant_vegetable_soup.docx

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BREAK THE CYCLE RECIPES

ALL SALT, OIL & SUGAR FREE

Compliant Mixed Bean and Kale Stew

Green Goodness Soup

Compliant Barley Lentil Soup

Compliant Vegetable Soup

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Categories

BREAK THE CYCLE RECIPESALL SALT, OIL & SUGAR FREE

Compliant Mixed Bean and Kale Stew

Green Goodness Soup

Compliant Barley Lentil Soup

Compliant Vegetable Soup

Archives

Categories

BREAK THE CYCLE RECIPES

ALL SALT, OIL & SUGAR FREE