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.
Go here to print this recipe: recipe_compliant_green_goodness_soup.docx
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.
Go here to print this recipe: recipe_compliant_barley_lentil_soup.docx
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)
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
Go here to print this recipe: recipe_compliant_vegetable_soup.docx
Here's another vegan soup. I'm a fan of barley. It must be my Scottish blood. You don't need meat to make a hardy flavorful soup with barley and kidney beans. (Note: Barley contains gluten. So if you have celiac disease, change out the barley for green lentils.)
Go here to print this recipe: compliant_bean_and_barley_soup.docx
What is a mung bean? When you buy bean spouts from a grocery store or get them in your Chinese food, that’s a mung bean spout. A mung bean is a small green bean that you can buy from most grocery stores, bulk bin stores or health stores.
These little beans are great for healing the gut. This particular recipe is from Dr. Axe’s Leaky Gut protocol. I have adapted it to make it a compliant plant-based option. This soup is healthful and flavorful. I hope you enjoy it as much as I do. This is a full pot and makes about 8 servings.
Go here to print this recipe: recipe_compliant_mung_bean_soup.docx
Perfect for a cold day this satisfying soup is a great way of using up fresh spinach.
For better digestibility, soak lentils overnight with 1 tablespoon of apple cider vinegar and water.
** Let it cool down and freeze in glass bowls. This soup freezes well. Just take out a container in the morning and it will be thawed out by lunch. Serve with a salad for a complete meal.
Go here to print this recipe: recipe_compliant_lentil_soup.docx
You won’t miss meat with this hearty, flavorful soup. Serve over rice or potatoes or just on its own.
Note: If it tastes flat to you consider adding: 1 Tbs. onion powder, 1 Tbs. garlic powder and 1 tsp kelp powder. Adjusting to a low sodium diet can be hard for some. So, if you or your family needs to, keep a salt shaker on the table.
Go here to print this recipe: recipe_compliant_4_grain_soup.docx
This recipe was adapted from Alex Bury’s recipe. I have altered a few ingredients. This soup tastes like winter. It is exactly the kind of comforting soup you need on a cold day. You are going to need a blender or immersion blender for this recipe.
Go here to print this recipe: compliant_butternut_squash_soup.docx
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.
To print this recipe go here: recipe_compliant_split_pea_soup.docx
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