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SOUP RECIPES

Desserts

Dressings

Salads / Appetizers

Beverages

Soups

Vegetables

Seafood

Beef

Chicken

Tomato Basil Soup

Instructions

• 2 cups chicken or vegetable

    broth (or substitute 1 cup

    water for 1 cup broth)

• 2 cups chopped fresh

    tomatoes

• 3 ounces of tomato paste

• 4-6 leaves of fresh basil

    rolled and sliced

• 1-2 cloves garlic crushed

    and minced

• 2 tablespoons chopped

    onion

• 1 teaspoon garlic powder

• ¼ teaspoon dried oregano

• Pinch of marjoram

• Salt and black pepper to

    taste

Puree all ingredients in a food processor or blender.

Pour into a saucepan and heat to a boil.

Reduce heat and simmer for 20 to 30 minutes.

Serve hot, garnish with fresh basil leaves or parsley.

Makes 2 servings (1 vegetable)

Chicken Meatball Soup

Instructions

• Meatballs

• 100 grams ground chicken

    breast

• 1 teaspoon minced onion

• 1 clove garlic crushed and

    minced

• Pinch of sage

• Pinch of marjoram

• Pinch of thyme

• Dash of onion powder

• Dash of garlic powder

• 1 serving Melba toast

    crumbs (optional)

• Broth

• 2 cups chicken broth (or

    substitute 1 cup water for

    1 cup broth)

• 2 tablespoons Bragg's liquid

    aminos

• 1 tablespoon apple cider

    vinegar

• Chopped celery or tomato

• 1 tablespoon chopped onion

• 2 cloves garlic crushed and

    minced

• 1 bay leaf

• Cayenne pepper to taste

• Salt and pepper to taste

Combine ground chicken breast with spices, chopped garlic, onion, and crushed Melba toast.

Form into balls. Bring broth to a boil; add spices, vinegar, Bragg's liquid aminos, and chicken balls.

Reduce to a simmer and cook a minimum of 30 minutes adding the celery or tomato the last 5-10 minutes of cooking.

Makes 1 serving (1 protein, 1 vegetable, 1 Melba toast)

Chicken and Cabbage Soup

Instructions

• 100 grams chicken

• Cabbage

• 2 cups chicken broth (or

    substitute 1 cup water for 1

    cup broth)

• 2 tablespoons Bragg's amino

    acids (optional)

• 2 cloves garlic crushed and

    minced

• 1 tablespoon chopped onion

• ¼ teaspoon thyme

• ¼ teaspoon rosemary

• Cayenne to taste

• Salt and pepper to taste

Combine chicken and spices in medium saucepan.

Bring broth to a boil. Add cabbage.

Reduce heat and simmer for a minimum of 30 minutes. Add additional water to broth as needed.

 

Variations: change the spices and add fresh tarragon or turmeric.  Add a ¼ lemon with rind to the broth and simmer for a rich lemon flavor. Makes 1 serving (1 protein, 1 vegetable) 

Vegetable Beef Soup

Instructions

• 100 grams lean beef cubed

• Celery, cabbage, or tomato

    diced

• 2 cups beef or vegetable

    broth (or substitute 1 cup

    water for 1 cup of broth)

• 1 tablespoon onion chopped

• 1 clove garlic crushed and

    minced

• 1 bay leaf

• 1/8 teaspoon dried basil

• 1/8 teaspoon fresh or dried

    oregano

• Pinch of thyme

• Pinch of paprika

• Pinch of chili powder

• Salt and pepper to taste

Combine onion, garlic and spices with beef broth.

Add celery and diced beef. Simmer for 20-30 minutes.

Add tomatoes and simmer for an additional 5 minutes.

Makes 1 serving (1 protein, 1 vegetable)

 

Phase 3 modifications: Add additional vegetables such as zucchini, bell peppers or a small amount of chopped carrots.

Savory Chicken Soup

Instructions

• 100 grams chicken breast

    cubed

• 1-2 cups chopped celery or

    tomatoes

• 2 cups chicken broth (or

    substitute 1 cup water for 1

    cup of broth)

• 1 tablespoon minced onion

• 2 cloves garlic crushed and

    sliced

• 1 bay leaf

• ½ teaspoon organic poultry

    spice blend

• Cayenne pepper to taste

• Salt and black pepper to taste

Bring chicken stock to a boil. Add onion, garlic and spices.

Add chicken and vegetables and simmer on low heat for 20 minutes or more until chicken and cabbage are tender and fully cooked.

Serve hot. Sprinkle with chives or parsley if desired.

Makes 1 serving (1 protein, 1 vegetable)

Thai Beef Soup

Instructions

• 100 grams beef

• Celery

• 2 cups beef or vegetable

    broth (or substitute 1 cup

    water for 1 cup broth)

• 3 tablespoons Bragg's liquid

    aminos

• 1 tablespoon chopped green

    onion

• 1 clove of garlic crushed and

    minced

• Fresh cilantro

• ½ teaspoon fresh grated

    ginger

• 1/8 teaspoon chili powder or

    red pepper flakes

• 1 bay leaf

• Pinch of cinnamon

• Stevia to taste

• Salt and pepper to taste

Heat up broth.

Add dry spices, bay leaf, Bragg's, garlic and onion and bring to a boil.

Reduce heat and simmer for 5 minutes.

Add beef and celery and cook for 20 to 30 minutes until soft.

Add salt, pepper, and stevia.

Garnish with fresh chopped cilantro.

Makes 1 serving (1 protein, 1 vegetable)

 

Phase 3 modifications: Add chili or sesame oil and a few bean sprouts to the soup. Top with fresh sliced mushrooms.

Homemade Chicken Broth

Instructions

• 3 large chicken breasts

• 10 or more cups of water

• ½ large onion chopped

• 4 stalks of celery chopped

• 5 cloves of garlic sliced

• 1 bay leaf

• Salt and pepper to taste

In a large soup pot or crock pot combine chicken and 10 or more cups of water. Water should slightly cover the chicken.

Add celery and spices. Heat to a boil then reduce heat to simmer.

Allow to slow cook for 4 hours.

Remove vegetables and chicken from broth.

Refrigerate stock and skim off the chicken fat. Put through a strainer for a clear broth.

Save the chicken and make chicken salad or add to soups.

Makes multiple servings

Homemade Vegetable Broth

Instructions

• 10 or more cups of water

• ½ large onion chopped

• 6-10 stalks celery

• 10 cloves of garlic chopped

• 2 bay leaves

• 1 teaspoon paprika

• 1 teaspoon garlic powder

• 1 teaspoon basil

• 1 teaspoon of thyme

• Salt and pepper to taste

Bring water to a boil in a large soup pot or crock-pot.

Add vegetables and spices. Slow cook for 2-4 hours.

Strain out vegetables and cool. Use as a base for soups.

Makes multiple servings

Fennel Soup

Instructions

• Fennel bulbs chopped

• 2 cups chicken or vegetable

    broth (or substitute 1 cup

    water for 1 cup broth)

• 1 tablespoon finely minced

    onion

• ¼ teaspoon allspice seasoning

    blend

• Salt and pepper to taste

Add chopped fennel bulbs, spices, and minced onion to vegetable broth.

Heat in small saucepan and simmer for 20 minutes.

Add lemon with rind to the broth if desired.

Serve warm with chopped sprigs of fennel for garnish.

Makes 1 serving (1 vegetable)

 

Phase 3 modifications: Add half and half or cream.

Celery Soup

Instructions

• Celery

• 2 cups chicken broth (or

    substitute 1 cup water for 1

    cup broth)

• ¼ teaspoon thyme

• 1 bay leaf

• ¼ teaspoon dried basil

• Salt and pepper to taste

Cook celery until very soft or use crock-pot or vegetable broth cooked celery.

Puree in a food processor or blender with broth and spices.

Simmer in a saucepan for 20-30 minutes.

Makes 1 serving (1 vegetable) 

Chili

Instructions

• 100 grams lean ground beef

    (less than 7% fat)

• 1 cup chopped tomatoes

• ½ cup water

• 1 tablespoon minced onion

• 2 cloves garlic crushed and

    minced

• Pinch of garlic powder

• Pinch of onion powder

• ¼ teaspoon chili powder

• Pinch of oregano

• Cayenne pepper to taste

    (optional)

• Salt and pepper to taste

Brown ground beef in small frying pan, add onions and garlic.

Stir in tomatoes and water. Add spices and simmer slowly until liquid is reduced.

The longer it cooks the more tender and flavorful.

Add a little water as needed to prevent burning.

Serve with chopped green onion or tomato garnish and salt and pepper to taste.

Makes 1 serving (1 protein, 1 vegetable)

 

Phase 3 modifications: Top with cheddar cheese and a dollop of sour cream. 

Lemony Spinach and Chicken Soup

Instructions

• 100 grams chicken

• 2 cups chicken broth (or

    substitute 1 cup water for 1

    cup broth)

• ½ lemon with rind

• 1-2 cup cups losely packed

    spinach cut into strips

• 1 tablespoon onion chopped

• 1 clove garlic crushed and

    minced

• 1 stalk lemongrass (optional)

• ¼ teaspoon thyme or to taste

• Cayenne pepper to taste

• Salt and pepper to taste

Lightly brown the chicken in small saucepan with a little lemon juice.

Add the onion, garlic, spices and chicken broth.

Add lemon with rind and simmer for 20-30 minutes.

Add the fresh spinach during the last five minutes of cooking.

Serve and enjoy.

Makes 1 serving (1 protein, 1 vegetable)

Asparagus Soup

Instructions

• 4-5 stalks asparagus

• 2 cups chicken or vegetable

    broth (or substitute 1 cup

    water for 1 cup broth)

• 3 tablespoons Bragg's liquid

    aminos

• 2 tablespoons chopped onion

• ¼ teaspoon thyme

• ¼ teaspoon garlic powder

• ¼ teaspoon onion powder

• 1 bay leaf

• 1 tablespoon milk (optional)

• Salt and pepper to taste

• Old Bay seasoning to taste

Trim asparagus to remove the tough ends of the stalk and steam until soft.

Puree asparagus with broth and spices in a blender or food processor.

Heat soup in a saucepan and enjoy. Add 100 grams diced chicken if desired.

You can replace dried spices with 1-2 teaspoons of Old Bay seasoning if you wish.

Makes 1 serving (1 vegetable)

 

Phase 3 modifications: Sauté the onion in a little butter, add sliced mushrooms, cheddar cheese and cream or half and half to the soup. 

Hot and Sour Chicken Soup

Instructions

• 100 grams chicken breast diced

• 1 cup chicken broth

• 1 cup water

• 4 tablespoons apple cider

    vinegar

• 4 tablespoons Bragg's liquid

    aminos

• ½ lemon in quarters with rind

• 1 clove garlic crushed and

    minced

• 2 tablespoons minced onion

• Cayenne pepper to taste

• Pinch of chili powder or red

    chili flakes

• Salt and pepper to taste

• Stevia to taste (optional)

Boil lemon wedges with rind in 1 cup of water until pulp comes out of the rind.

Scrape out additional pulp and juice.

Add the diced chicken, spices and chicken broth.

Simmer until cooked.

Variation: You can add orange juice as an option and your choice of approved vegetable or substitute shrimp for chicken.

Makes 1 serving (1 protein)

 

Phase 3 modifications: Add a small amount of fresh pineapple juice. Add vegetables such as zucchini, cauliflower, small amount of carrots etc. Add a little chili oil or paste to the soup for added heat and flavor.

Creole Gumbo

Instructions

• 100 grams shrimp or 1

    chicken sausage

• 2 cups vegetable broth (or

    substitute 1 cup water for 1

    cup broth)

• Tomatoes chopped

• 3 tablespoons tomato paste

• 2 tablespoons green or white

    onion

• 2 cloves of garlic crushed and

    minced

• 3 tablespoons apple cider

    vinegar

• Dash of Worcestershire sauce

• Cayenne pepper to taste

• Salt and pepper to taste

• Liquid smoke hickory smoke

    flavoring to taste

Fry up shrimp or chicken sausage in a saucepan with onions.

Add tomato paste, tomatoes, and broth.

Mix well. Add the spices and vinegar.

Simmer for 20-30 minutes.

Serve hot and garnish with fresh parsley.

Makes 1 serving (1 protein, 1 vegetable)

 

Phase 3 modifications: Add additional mixed protein ingredients like crab, chicken, and sausage. Add additional vegetables such as okra, celery, and bell pepper. Enjoy with a dollop of sour cream.

Middle Eastern Vegetable Soup

Instructions

• 2 cups vegetable broth (or

    substitute 1 cup water for 1

    cup broth)

• Tomatoes chopped or celery

• 8 ounces tomato sauce or 3

    ounces tomato paste (omit if

    celery is used)

• 1 clove garlic crushed and

    minced

• 1 tablespoon onion chopped

• 1/8 teaspoon ginger

• ¼ teaspoon cumin

• Salt and black pepper to

    taste

• Fresh parsley, cilantro or

    mint

Combine broth, tomato sauce, and paste. Bring to a boil.

Reduce heat and add spices.

Simmer for 20-30 minutes or until vegetables are tender.

Makes 1 serving (1 vegetable)

 

Phase 3 modifications: Add string beans, zucchini or other vegetables as desired.

Crab Bisque

Instructions

• 100 grams crab meat

• 1 cup tomatoes chopped

• 2 cups vegetable broth (or

    substitute 1 cup water for 1

    cup broth)

• 1 tablespoon onion minced

• 1 clove garlic crushed and

    minced

• 1 teaspoon Old Bay

    seasoning

• 1 bay leaf

• 1 tablespoon milk (optional)

• Cayenne pepper to taste

• Salt and black pepper to

    taste

Puree tomatoes and broth in a food processor or blender.

Heat up mixture in a small saucepan.

Add the crab and spices and simmer for 20-30 minutes stirring frequently.

Makes 1 serving (1 protein, 1 vegetable)

 

Phase 3 modifications: Add half and half or cream.

Sweet Strawberry Soup

Instructions

• 6-7 medium strawberries

• 2 tablespoons lemon juice

• ¼ cup water

• Vanilla liquid stevia or

    powdered vanilla to taste

• Dash of cinnamon

Puree strawberries with spices, lemon juice, water and milk.

Heat the strawberry mixture in a small saucepan for 3-5 minutes.

Serve hot or chilled with a garnish of mint.

Makes one serving (1 fruit)

 

Phase 3 modifications: Add 3 tablespoons cream cheese, half and half, or cream. Omit the lemon juice. Top with a sprinkle of chopped roasted nuts or phase 3 chocolate shavings.

Hot and Sour Thai Shrimp Soup

Instructions

• 100 grams shrimp

• 2 cups vegetable broth (or

    substitute 1 cup water for 1

    cup broth)

• Juice of ½ lemon with rind

• 1 lemon grass stalk

• 2-3 slices of fresh ginger

• Red pepper flakes or cayenne

    pepper

• 1 tablespoon green onion

• 1 tablespoon fresh chopped

    cilantro

• Salt and pepper to taste

Bring the broth to a boil.

Add the ginger, lemongrass, lemon juice, onion, and pepper.

Simmer for 10-15 minutes.

Add the shrimp and cilantro and cook another 8 minutes.

Serve hot. Remove lemongrass before serving.

Makes 1 serving (1 protein)

 

Phase 3 modifications: Add straw mushrooms and fish paste. Add a little hot chili paste or chili oil. 

French Onion Soup

Instructions

• 2 cups beef broth

• 1 Melba toast crumbled or

    Melba croutons (optional)

• 1 teaspoon Worcestershire

     sauce

• 1 tablespoon Bragg's liquid

    aminos (optional)

• 1 tablespoon lemon juice

• ¼ to ½ of an onion in thin

    strips

• 1 clove garlic crushed and

    minced

• Stevia to taste

• Salt and black pepper to

    taste

Brown the onions in a little water and lemon juice.

Add beef broth and spices and simmer for 20-30 minutes.

Top with Melba toast croutons.

Makes 1-2 servings (1 vegetable, 1 Melba toast)

 

Phase 3 modifications: Top with mozzarella or provolone cheese.

Meatball Soup

Instructions

• 100 grams lean ground beef

• 1 serving Melba toast

    crumbs

• Dash of onion powder

• Dash of garlic powder

• 1/8 teaspoon oregano

• 1 teaspoon minced onion

• 1 clove garlic crushed and

    minced

• Pinch of cumin

• Cayenne pepper to taste

• Salt and pepper to taste

• 1 cup beef broth

• 1 cup water

• Fresh tomatoes or celery

• 1 tablespoon chopped onion

• 1 clove garlic crushed and

    minced

• 1 tablespoon fresh chopped

    cilantro

• ¼ teaspoon dried oregano

• Salt and pepper to taste

Make meatballs by mixing ground beef, Melba crumbs, finely diced onion, garlic, powdered spices and chopped cilantro.

Form into balls and drop into beef broth.

Add spices, onion and garlic to the broth and bring to a boil.

Reduce to a simmer and cook for a minimum of 30 minutes.

Add your choice of celery or tomato to the broth in the last 10 minutes of cooking.

Garnish with fresh chopped cilantro and oregano.

Makes 1 serving (1 protein, 1 vegetable, 1 Melba toast)

 

Phase 3 modifications: Add additional vegetables such as zucchini or a small amount of carrots

 
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