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Compliant Split Pea Soup

11/22/2021

This flavorful soup is taken from the book Eating Alive: Prevention Thru Good Digestion by Dr. Jonn Matsen N.D. I have removed the oil and salt and added a few things to make it compliant and bring out the flavours. Peas are a starchy vegetables so if you a tired of potatoes, this soup will help you meet your required starch targets for the day.

Ingredients:

2 ½ cups green split peas, rinsed
7-9 cups low sodium soup stock or filtered water
2 bay leaves
2 medium onions, diced small
2 carrots chopped small and pre-steamed.
2 potatoes, diced and pre-steamed
1 Tbs. no-salt seasoning (like Kirkland brand or Mrs. Dash)
1 Tbs. onion powder
1 Tbs. garlic powder
2 tsp. dried parsley
1 tsp. each: basil, oregano, mint
½ tsp. each: thyme, kelp powder, red pepper flakes
¼ tsp. each: marjoram and savory
Optional: 2 Tbs. apple sauce (the sweetness will balance the flavours.)

Method:

In a large soup pot, bring rinsed split peas, bay leaves and low sodium soup stock (or filtered water) to a boil then reduce heat to medium and cook for about 1 ½ hours or until the peas totally dissolve into the liquid.
While the peas are cooking, pre-steam the carrots.
In a small frying pan, add a little water and onions and cook the onions until they are translucent (about 8 minutes).
Add onions, steamed carrots, steamed potatoes, no salt seasoning, onion powder, garlic powder, parsley, apple sauce (if using), and herbs to the pot and cook over a medium to low heat for about 25 minutes to develop the flavors.
Stir the soup occasionally, keeping the heat low so it doesn’t stick or burn.
Remove bay leaves and serve.
Optional: I blend my soup with an immersion blender for a thick, smooth texture.

To print this recipe go here: recipe_compliant_split_pea_soup.docx

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Compliant Minestrone Soup

11/15/2021

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Ingredients:

1 large onion, finely chopped
2 cloves of garlic, finely chopped
2 medium carrots, diced
2 medium celery, diced
handful celery leaves, chopped
2 medium potatoes, peeled and diced
1 small can diced tomatoes
approximately 8 cups of filtered water or no sodium soup broth
1 small can tomato sauce
2 bay leaves
2 Tbs. Italian herb seasoning
1 Tbs. no salt seasoning
2 cups cooked chickpeas (or 1 can drained and rinsed)
1 cup frozen peas
2 Tbs. chopped fresh parsley or 1 Tbs. dried

Method:

Heat a little water or broth in a large soup pot on 4 (medium low).
Add the onions and sauté for about 8 minutes until translucent. Stirring occasionally.
Add garlic and continue to sauté until both are golden.
Add carrots, celery, celery leaves, and potatoes and just enough water or broth to cover.
Stir in tomatoes, tomato sauce, bay leaves, Italian seasoning and no salt seasoning.
Bring to a rapid simmer, then lower heat and cover. Let simmer for about 30 minutes until vegetables are soft.
Add chickpeas, peas and parsley. Add the remaining broth or water and let it come to a rapid simmer.
Reduce heat and let simmer on low heat for an additional 20 minutes until flavors develop.
Check seasoning, discard bay leaves and serve.

Note: This soup freezes well so it's great to make a big pot on a Sunday and freeze in portions to take out for meals during the week.

Go here to print this recipe: recipe_compliant_minestrone_soup.docx

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Compliant Spicy Black Bean Soup

11/15/2021

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This is a fat free recipe. You will be cooking in soup stock or water rather than oil.

Ingredients:

1 large red onion, diced
3 garlic cloves, chopped fine
1 jalapeno pepper, diced fine
1 small can chopped green chilies
Water or LOW SODIUM SOUP STOCK
1 small can diced tomatoes
3 cans black beans, rinsed (or) 1 cup dried black beans soaked and boiled before hand
2 Tbs. cumin powder
1 Tbs. no salt seasoning
¼ cup fresh cilantro, chopped

Method:

Cover the bottom of a large soup pot with water or soup stock. Add onions and cook on medium low (4) for about 10 minutes stirring occasionally.
Add garlic, jalapeno, chopped chilis and about a cup of soup stock and cook for another 5 minutes.
Add the tomatoes, beans, cumin, no salt seasoning and fill with soup stock and cook for 10 minutes.
Add cilantro and heat through.
You can serve it as a soup or over brown rice for a meal.
This soup freezes really well so you can freeze it in individual serving sizes.

Go here to print this recipe: recipe__compliant_spicy_black_bean_soup.docx

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Low Sodium Soup Stock

11/15/2021

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Here’s a simple compliant soup stock recipe to get you started.

Ingredients:

(use organic ingredients where possible)

spring or filtered water
2 onions, finely diced
1 leek, finely diced
2 stalks celery, finely diced
2 medium zucchinis, finely diced
3 cups green beans, roughly chopped
1 small bunch parsley with stems and leaves, roughly chopped
3 tomatoes, finely diced
2 cloves garlic, finely diced
Kombu seaweed (2 or 3 big pieces) * Optional: see below

Method:

Place all ingredients in a large stock pot. (picture 1: Paderno stock pot with built-in strainer.)
Bring to a gentle boil, lower heat and then simmer very gently for 30 minutes, with lid on.
Let cool completely.
Strain and use as a broth. If you have a big pot like mine, you’ll get enough broth to make two pots of delicious soup. (Picture 3 is of the strained vegetables in the strainer.)

SPECIAL FINISHING:

You can buy seaweed at most health food stores. It helps to add nutrition and natural sodium to the broth. It’s optional so don’t worry if you can’t find it.
After you have strained the broth, you can add 1 Tbs. onion powder, 1 Tbs. garlic powder, 1 tsp. of kelp powder and 1 tsp. dry ginger to enhance the flavor of the broth. (picture 4)

Go here to print this recipe: recipe_low_sodium_soup_stock.docx

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Banana Berry Nice Cream

11/11/2021

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All nice cream is made the same way. The only variations are the type of fruit that you are going to use but frozen bananas are always the base.

For full instructions on how to make nice cream go to this link:
pineapple-banana-nice-cream.html

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Roasted Potatoes and Potato Croutons

11/2/2021

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Roasted potatoes are super easy to make and you can make a lot of them so you have enough beautiful satiating potatoes for the whole week. The secret to roasting without oil is parchment paper and a casserole dish that has a cover or can be covered.

Ingredients:

Potatoes, chopped (of course)
1 onion, chopped (optional)
2 cloves garlic, chopped (optional)
Mushrooms, sliced (optional)
Your favorite no salt seasoning like: Kirkland No Salt Seasoning, Mrs. Dash, Benson’s Table Tasty.

Method:

Preheat oven to 350 degrees F. Line a casserole dish with parchment paper and set aside.
Wash and chop your potatoes into approximately 1-inch cubes. Leave the skins on for the nutrition.
If you are using, chop the onion, garlic and mushrooms as well.
Put the potatoes, onion, garlic, and mushrooms into the casserole dish and sprinkle with your favorite no salt seasoning.
Cover the casserole dish and put in the oven. Roast for 30 minutes with the lid on.
After half an hour, remove the lid and roast for another 30 minutes until they have browned slightly.

Eat straight away or let cool completely and store in the fridge for up to a week in glass storage jars.

POTATO CROUTONS

If your roasted potatoes are still lurking in your fridge by the end of the week, the best way to use them is in the form of croutons. This adds a much-needed satiating starch to your salads so you will feel fuller longer.

Simply throw them in the air fryer for 20 minutes until they come out nice and crisp.

Or, if you don’t have an air fryer, line a cookie sheet with parchment paper and spread the potatoes on it and bake in the oven for 20-30 minutes on 425 degrees. Like bread croutons, you want that crispiness. So, bake them as long as you need to without causing a house fire.

After they are done you can let them cool completely and store in a glass container lined with paper towel in the fridge. Add as many of them as you like to your salads. They are yummy!

If you want to print this recipe go here:
recipe_roasted_potatoes_and_potato_croutons.docx

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BREAK THE CYCLE RECIPES

ALL SALT, OIL & SUGAR FREE

Compliant Split Pea Soup

Compliant Minestrone Soup

Compliant Spicy Black Bean Soup

Low Sodium Soup Stock

Banana Berry Nice Cream

Roasted Potatoes and Potato Croutons

Archives

Categories

BREAK THE CYCLE RECIPESALL SALT, OIL & SUGAR FREE

Compliant Split Pea Soup

Compliant Minestrone Soup

Compliant Spicy Black Bean Soup

Low Sodium Soup Stock

Banana Berry Nice Cream

Roasted Potatoes and Potato Croutons

Archives

Categories

BREAK THE CYCLE RECIPES

ALL SALT, OIL & SUGAR FREE