RECIPES - Karen Warwick RHN

Karen Warwick RHN

Green Goodness Soup

1/22/2022

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

Compliant Barley Lentil Soup

1/16/2022

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

Compliant Vegetable Soup

1/9/2022

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

Compliant Barley Bean Soup

12/27/2021

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.)

Ingredients:

2 large onions, chopped
3 cloves of garlic, chopped
8 cups of filtered water or LOW SODIUM SOUP STOCK (RECIPES - Karen Warwick RHN)
1/2 cup barley, rinsed
3 celery stalks, diced
handful of celery leaves, chopped
2 medium carrots, diced
1 bay leaf
1 Tbs. Mrs. Dash, original blend
1 small can diced tomatoes (reduced salt if possible)
1 can kidney beans, rinsed (or 2 cups cooked from dried kidney beans)
1/4 cup fresh parsley, chopped (or 2 Tbs. dried)
2 Tbs. fresh dill, chopped finely (or 2 tsp. dried)
Pepper & No-Salt Seasoning to taste

Method:

Heat a little water on medium low (4) in a large soup pot.
Add onions and sauté for about 7 minutes until translucent
Add garlic and sauté onions and garlic until golden.
Add all ingredients but the kidney beans, parsley, dill, pepper & no-salt seasoning.
Cover and simmer for one hour.
Add beans, parsley, dill, pepper and no-salt seasoning and simmer for 10 additional minutes over low heat.
Discard the bay leaf and serve.
Note: Again....this recipe freezes well so cool and freeze (preferably in glass containers like Anchor glassware) to eat during the week.

Go here to print this recipe: compliant_bean_and_barley_soup.docx

Compliant Mung Bean and Kale Soup

12/21/2021

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.

Ingredients:

1 small onion, chopped
5 garlic cloves, minced or finely chopped
1 cup mung beans, rinsed
1 tsp. turmeric
1 tsp. cumin
1 Tbs. dried coriander
½ tsp. pepper
6 cups filtered water or LOW SODIUM SOUP STOCK (RECIPES - Karen Warwick RHN)
2 cups kale, chopped

Method:

In a soup pot, heat a little water over medium heat (4-6).
Add the onion and cook for 5 minutes.
Add the garlic and cook for 2-3 more minutes.
Add the mung beans and spices and stir to mix well.
Add the filtered water or LOW SODIUM SOUP STOCK.
Cover and cook for 35-40 minutes or until tender. Stir occasionally, to make sure there is still liquid in the pot. If it gets too low add more filtered water.
Once the beans are cooked through and soft, add the kale and cook for an additional 5 minutes until it is soft.
Serve the soup and/or freeze it for leftovers as it freezes well.

Go here to print this recipe: recipe_compliant_mung_bean_soup.docx

Compliant Lentil Soup

12/19/2021

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.

Ingredients:

2 onions, chopped
¼ cup bulger wheat
6 garlic cloves, minced
2 Tbs. chopped fresh rosemary
1 bay leaf
2 tsp. cayenne pepper flakes
1-14 oz. can diced tomatoes
1/4 cup tomato paste
12 cups of filtered water or LOW SODIUM SOUP STOCK (RECIPES - Karen Warwick RHN)
1 cup dried lentils, soaked, rinsed
4 cups lightly packed fresh spinach leaves
½ cup fresh chopped parsley
½ tsp. black pepper

Method:

Heat a little water in a large stockpot.
Add onions and cook until translucent.
Stir in bulger wheat, garlic, rosemary, bay leaf, and pepper flakes and cook until fragrant.
Add tomatoes, tomato paste, water (or soup stock), and lentils.
Cover and simmer for 25 minutes or until the lentils are tender.
Stir in spinach, parsley and pepper and simmer for 3 more minutes or until the spinach wilts.
Discard the bay leaf and season to taste with no salt seasoning and pepper, if desired.
Serve over rice or potatoes or on its own as a soup.

** 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

Compliant Four Grain Soup

12/19/2021

You won’t miss meat with this hearty, flavorful soup. Serve over rice or potatoes or just on its own.

Ingredients:

2 medium onions, diced
2 large celery, diced
2 medium carrots, diced
2 medium potatoes, diced
1 large can diced tomatoes (low or no salt added)
¼ cup brown basmati rice, rinsed
¼ cup wild rice, rinsed
¼ cup quinoa, rinsed
¼ cup pot barley, rinsed
2 bay leaves
2 Tbs. Mrs. Dash seasoning
8 cups filtered water or LOW SODIUM SOUP STOCK RECIPES - Karen Warwick RHN
¼ cup fresh dill or 1 Tbs. dried dill
pepper to taste

Method

In a large soup pot, add a little water and onions and sauté for 8-10 minutes on medium (5) until onions are translucent.
Add remaining ingredients, except for dill and pepper, and simmer for one hour.
Add dill and pepper and simmer for an additional 20 minutes.
Serve immediately or cool and freeze in glass containers for quick lunches and suppers.

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

Compliant Butternut Squash Soup

12/4/2021

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.

Ingredients:

1 big butternut squash – peeled, de-seeded, and cut into 1-inch cubes (approximately 3 pounds)
2 onions, chopped
6 cloves of garlic, peeled
7 cups of low sodium vegetable stock or filtered water
1 bay leaf
½ cup of orange juice
1 Tbs. orange zest
1 tsp. powdered ginger
1 tsp. cinnamon
½ tsp. nutmeg

Method:

In a large pot, put in the onions, garlic, squash, bay leaf and stock.
Bring to a boil and then simmer gently for about 30 minutes.
When the squash is tender, add the orange juice, orange zest, ginger, cinnamon and nutmeg. Simmer another 5 minutes.
Remove the bay leaf.
Puree with an immersion blender or let cool and place in a blender jar and process until smooth. Transfer back to the pot, season to taste and reheat.

Note: This soup freezes really well. You can freeze it in 4-cup servings as soup or 2-cup servings to put over rice or another whole grain.

Go here to print this recipe: compliant_butternut_squash_soup.docx

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

Compliant Minestrone Soup

11/15/2021

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