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This is my favorite soup. Warm, hearty, full of spices and veggies, it can heat up a cold winter night and add substance to summer lunch. If you add a couple of pieces of toast to a bowl of this soup, you have a nice meal right there. Croutons work, too. You can also have a small bowl of this soup as an appetizer. When selecting vegetables for the soup, keep the red/green balance in mind. The vegetable mixture  has to be about 50% red and 50% green. In this recipe, I put things like broccoli and sweet potatoes. There is also nothing wrong with string beans and squash: be creative, but keep the red/green balance!

The yield for this recipe is a large soup pot, for about 6-7 people.

Ingredients:

1/2 cup broccoli  florets

1/2 cup kale leaves, separated from the stalks

1/2 cup carrots, peeled and chopped

1/4 cup cup celery, chopped

2 medium sweet potatoes, chopped

1/4 cup parsley, diced

1/2 cup whole wheat penne pasta or uncooked buckwheat

1/2-3/4 can garbanzo beans

1/2 cup olive oil

Salt, paprika to taste

2 tbsp. curry powder

3 garlic cloves, pressed

7 cups of water

Put the carrots and the sweet potatoes in the water and bring to a boil. Add the rest of the vegetables, cover and let simmer for 3 minutes. Add the garbanzo beans, the pasta or the grain and let simmer for another 10-15 minutes (taste the pasta or the grain for readiness.) Add olive oil and the spices and simmer for a minute or two. Let the soup stand for 20 minutes before serving.

 

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As I was continuing my exploration of Asheville’s healthy food scene, I visited Greenlife supermarket. A supermarket with a special section, devoted to prepared raw food items can definitely be considered healthy, don’t you think? I bought a container of raw carrot ginger soup at Greenlife. The soup proved to be so unbelievable, that I had to spend two hours browsing the web for just the perfect recipe, which matched it and another hour trying to perfect the recipe even further. If you like spicy food, this Carrot Ginger Soup would taste completely out of this world to you! I don’t even like cold soups, but this one totally got me. Perhaps, because of all the warming spices in it, I didn’t even crave for it to be warm. If you do, serve it in  a warm bowl. You can also drink this soup as a smoothie, if you are into salty and spicy drinks.

 

 

 

Ingredients:

3 cups fresh carrot juice
1 small ripe avocado
1/3 cup coconut milk

1 tbsp. coconut oil

1/4 cup lime juice
1/4 tsp cayenne
1/4 tsp Celtic sea salt
1tbsp.  fresh ginger, minced or juice an inch of ginger with the carrots.

1/2 tsp. cilantro, minced

Puree all ingredients in a high speed blender until completely smooth.  The sweetness of the carrots will determine how much agave nectar you need to use, if at all.

I found a really interesting raw cake recipe online, but it calls for jicama, which I do not have. Going to the supermarket with three babies is not very appealing. Also, I am really stuck on trying out this weird cake recipe and therefore am not interested in cooking anything else that’s new… So, my good friend Nina came to the rescue! She made this awesome cold soup yesterday (inspired by cooks.com.) She used some herbs from her garden as a garnish. I think, this soup would be a perfect appetizer on a hot summer night. I also believe its temperature and texture to be very child-friendly, but that we will know tomorrow, when my kid tries it. 🙂

 

Ingredients:

3 tomatoes (quartered)
1/2 cucumber
1/2 pepper
1/2 onion
Garlic clove
3 tbsp. wine vinegar
1 tsp. salt
1/2 tsp. pepper
2 tbsp. olive oil
1/8 tsp. white pepper

Green herbs ( chives, basil, rosemary, cilantro -whatever you have is fine)

Place items in blender and pulse. Chill. Pour in individual cups and top with greens.

My husband loves tomato soup. I love to cook fast. Here’s our compromise:

 

 

 

Ingredients:

8 medium tomatoes

1 pot of boiling water

1 onion, chopped

1/4 cup olive oil

4 garlic cloves, diced

salt, pepper to taste

Basil leaves for garnish, croutons for garnish

Put the tomatoes in the boiling water, until their skins crack. Put the tomatoes on the strainer and peel the skins off.  Chop or blend the tomatoes and put them in a large pot. On a frying pan, sautee the onion in the olive oil for about 2-3 mins, until translucent. Add the onion to the pot with tomatoes. Cover with enough cold water, so there is about 1/2 inch-1 inch of water over the tomato-onion mix. Bring to a boil and let simmer for about 10 minutes, until the soup looks homogeneous. Add the garlic. Taste and add salt, pepper and more olive oil, if desired. Serve with (optional) croutons, parmesan cheese and/or basil leaves.

 

I love this green, low-calorie, nutrient-packed soup. If you don’t like tofu, you don’t have to put it in. You can also add potatoes, whole wheat pasta or beans of any kind. You can season the soup with some curry for a more of an exotic twist. Yo u can even add some brown rice or buckwheat!

Ingredients

  • 2 tablespoons olive oil
  • 1 yellow onion, chopped
  • 1/2 cup green onion, chopped
  • 2 stalks of celery, chopped
  • 2 tablespoons chopped garlic
  • 1 bunch kale, stems removed and leaves chopped
  • 9 cups water
  • 7 cubes vegetable bouillon
  • 1/2 bunch parsley, chopped
  • 1 block of tofu, cubed
  • 1 bunch of broccoli, separated into florets
  • salt and pepper to taste

Heat the olive oil in a large  pot. Cook the onion and garlic until soft. Stir in the kale and cook until wilted, about 2 minutes. Stir in all other ingredients, except for the green onions. Simmer on medium heat for about 2o minutes. Add more water if needed. Add the green onions. Season with salt and pepper to taste.

The following is a reprint from IIN blog. I am a proud graduate and love this post, full of yummy recipes by my fellow grads!

 

100 Recipes for a Healthy Summer

Posted on May 25, 2011 by Integrative Nutrition

Summer is finally here! It’s time for BBQ’s and outdoor dinner parties with friends and family. We want to make it easy for you to make healthy dishes for your family, but still enjoy the cooking activities that define summer. We collected a list of 100 healthy recipes for you to enjoy all summer long!

Appetizers

!00 Healthy Recipes for Summer1Pizza Caramel by Nourish Nutrition

2. Artichoke Pesto Stuffed Tomato by Making Good Choices

3. Vegan Spring Rolls with Mango Ginger Dipping Sauce by Wholesome Kid Food

4. Easy Hummus by Andrea Beaman

5. Mango Salsa by Terry Walters

6. Spicy Slaw by Elana’s Pantry

7. Peaceful Parsley & Pistachio Pesto by Peacocks and Moonshine

8. Creamy Curry Sauce with Summer Veggies by Collective Nutrition

9. Sesame and Thyme Pancakes by Wholepromise

10. Asparagus Sundried Tomato and Goats Cheese Pizza on Spelt by Wholepromise

Soups

100 Healthy Recipes for Summer

11.  Roasted Tomato Soup by Love, Life and Lollipops

12.  Farmstand Gazpacho by Eat, Live, Run

13.  Really Easy Spice Pumpkin Soup filled with Beta-Carotene by Scott Mathias

14.  Summer Herb Soup by Kath Eats Real Food

15.  Cold Beet and Fennel Soup by Clean and Delicious

16.  Easy Asparagus Soup with Seasoned Dill Yogurt by Cook me Healthy 

Salads

100 Healthy Recipes for Summer

17.  Quinoa Summer Salad by Alicia Somma

18.  Raw-Vegan Som Tum by Tina Leigh

19.  Radish, Celery and Apple Salad by Seven Spoons

20.  Roast Chili Butternut and Fig Salad by Me Organic

21.  Watermelon, Feta and Tomato Salad by Lemons and Loafers

22.  Refreshing Chopped Salad by Miligirl Wellness

23.  Jicama Salad by Raw, Radiant Health

24.  Quinoa Salad for all seasons by Chronic Wellness Coaching

25.  Orzo Super Salad by 101 Cookbooks

26.  Quinoa and Black Bean Salad with Apricot Lime Vinaigrette by Terry Walters

100 Healthy Recipes for Summer 27.  Southern Style Cobb Salad by Find Your Balance Health

28.  Rustic Pesto Potato Salad by Clean and Delicious

29.  Pumpkin Seed Salad by Feed Your Life

30.  Delicious Life Beet and Walnut Salad by Live a Delicious Life

31.  Crunch Salad by Live a Delicious Life

32.  Ribboned Asparagus Salad with Lemon by Smitten Kitchen

33.  Radish, Asparagus and Mint Salad by Coloring the City

100 Healthy Recipes for Summer 34.  Fresh Corn, Tomato, Avocado and Black Bean Salad by Whole Nutrition

35.  Black Lentil and Quinoa Salad with Citrus Dressing by Infinite You

36.  Green Light Salad by My Healthy Vision

37.  Spicy Curry Kale Salad by Natalie Duhamel

38.  Curried Cauliflower Quinoa Salad by Maureen O’Neal

39.  Roasted Butternut Squash and Wheat Berry Salad with Goat Cheese by Cook me Healthy

40.  Spinach Salad with Mango and Avocado by Linda Poynter

41.  Raw Kale & Beet Salad by Beth’s Botanical Scents

Refreshments

100 Healthy Recipes for Summer

42.  Watermelon Aguas Fresca by Elana’s Pantry

43.  Summertime Blueberry Coconut Smoothie by Frank Giglio

44.  My Green Smoothie by Muscle Chick

45.  Watermelon Lemonade by Smitten Kitchen

46.  Pineapple Ginger Cooler by Maureen O’Neal

47.  Peachy Green Smoothie by Natalie Duhamel

48.  Super Simple Strawberry (Shh, and Spinach) Smoothie by The Nourished Life

Breakfast

100 Healthy Recipes for summer

49.  Veggie Frittata by Frank Giglio

50.  Sweet Corn Pancakes by Smitten Kitchen  

51.  Japanese Style Breakfast by Integrative Nutrition

52.  Coconut Spelt Pancakes by Wholepromise

53.  Homemade Granola by The Sublet Kitchen

54.  Buckwheat Banana-Walnut Pancakes by Cook Me Healthy

55.  Breakfast Casserole by Integrative Nutrition

Dinner

100 Healthy Recipes for Summer

56.  Sautéed Chicken with Caramelized Onion-Tomato Relish by Cook me Healthy

57.  Mixed Green Salad with Tilapia and Clementine’sby a Hint of Greens 

58.  Coconut breaded Mahi-Mahi Tacos with Mango Salsa by Coloring the City

59.  Grilled Salmon Paprika by Elana’s Pantry

60.  Spiced Turkey Burgers with Green Olives and Feta by Pinch My Salt

61.  Sesame Chicken and Orange Salad by Wholepromise

62.  Sweet and Hot Chicken with Eggplant and Mushrooms by Destiny Kelley

63.  Quinoa and Spinach Burgers by Winspiration Wellness

Vegetarian Dinner 

100 Healthy Recipes for Summer 64.  Thai Coconut Stir Fry by Selkis Whole Foods

65.  Bean Burgers by Kath Eats Real Food

66.  Pasta with Green Beans and Cannelloni Beansby Mary Curran

67.  Cashew and Ginger Stir-fry by Laurel Staples

68.  Sweet Potato Burgers by Making Good Choices

69.  Bean Stir Fry by Making Good Choices

70.  Spicy-Sweet Arugula Sautee by Pure Potential Wellness

71.  Spring Panzanella by 101 Cookbooks

100 Healthy Recipes for Summer 72.  Peanut Soba Noodle Bowls by Eat, Live, Run

73.  TLT Sandwiches by 101 Cookbooks

74.  Gluten Free Veggie Burger by Whole Health Designs

75.  Vegan Pot Pie by Curvy Gals

76.  Brussels Sprout Pizza by Simply Seeking Life

77.  Avocado Pesto Pasta by Landry Fuller

78.  Rice Soba Noodles with Tea Spice Veggies by I Wanna Cookie

79.  Quinoa Grilled Vegetable Salad by Monica Delgado Chaffee

Side Dish

100 Recipes for the 100 days of summer 80.  Grilled Summer Vegetables by Your Wellness Tree

81.  Spicy Jicama “Fries” by 2Good2beRaw 

82.  Summer Squash Saute by Integrative Nutrition

83.  Sautéed Summer Squash, Cherry Tomatoes, Fresh Basil by Andrea Beaman

84.  Vegan Stuffed Red Peppers by Becky’s Kitchen

85.  Sweet and Spicy Kale Chips by Get Healthy with Lindsay

86.  Spicy Asian Cabbage Slaw by Chef in my own mind

 

Dessert

100 Healthy Recipes for Summer

87.  Detox Blonde Macaroons by Healthy Hoggin

88.  Rawberry Rhubarb Pie by Me Amoeba

89.  Banana Peanut Butter “Ice Cream” by Lemons and Loafers

90.  Healthy Jell-O by Becoming Raw

91.  Healthy Popsicle by Becoming Raw

92.  Ricotta Millet Pudding by Lottie and Doof

93.  Blackberry, Honey and Yogurt Pops by Lottie and Doof

94.  Strawberry Rhubarb Crisp by Clean and Delicious

95.  Strawberry Mango sorbet Popsicles by Live a Delicious Life

100 Healthy Recipes for Summer 96.  Coconut Pudding by Edna Michaeli

97.  Awesome Raw Coconut-Almond Fudge by Aamina Barbara Arnoth

98.  Heather’s Maple Squash Muffins by I Wanna Cookie

99.  Coconut Cherry Chia Bomb by Maureen O’Neal

100. Tropical Mango Banana Sherbert by Delicious Nutrition

Need more summer recipe inspiration? Check out these recipes from IIN!

I hear this question at least once a day: “How do you cook kale?,” or “What do you do with Swiss chard?” Here are some simple, delicious and healthy options for your dinner.


1. Salad

Leafy green vegetables are low in calories and rich in vitamins and minerals. Here’s a list of green leafy vegetables to use in your salad:

  • alfalfa
  • asparagus
  • baby spinach
  • basil
  • beetroot leaves
  • carrot tops
  • celery
  • chickweed
  • Chinese cabbage (bok choi)
  • clover
  • collard greens
  • coriander (cilantro)
  • dandelion
  • dill
  • endive – escarole, frisee
  • fennel
  • green lettuce
  • green cabbage
  • kale – curly leaf, plain leaf , and cavolo nero (black)
  • lambsquarters
  • lamb’s lettuce (corn salad)
  • common mallow (malva sylvestris)
  • miner’s lettuce (Montia perfoliata)
  • mint – peppermint and spearmint
  • mustard greens including mizuna
  • nettles
  • parsley – flat and curly leaf
  • plantain
  • purslane
  • radish leaves
  • red lettuce
  • rocket (arugula)
  • romaine lettuce
  • sunflower sprouts
  • swiss chard – red and green varieties
If, however, you’d like to incorporate those greens in more ways than one, you can try doing a few different things with them.
2. Green Smoothie
Pick green leaf of the day. I like kale for its calcium content, coupled with some mint for flavor. Add some lemon juice and a banana and blend with some ice cubes. You just made yourself the healthiest mojito on the planet! To keep things simple, just add some green leaves to any smoothie you make.
3. Soup
Add some green leaves to any soup you are making. add the leaves about 3-5 minutes before the end of your cooking time. I like to add kale ( take the leaves off the sticks,) chard and beetroot leaves to my soups. If you boil a cubed beet with its leaves, add some root vegetables and some cabbage, you’ve just made a vegetarian version of a Russian borscht. I Americanize mine by adding sweet potato to it:  this way it tastes sweet enough for my two year old.
4. Kale chips. See my recipe here.
5. Add green leaves to stir-fries. Even if you ordered Chinese for the night, you can still make it healthier, by stir-frying some greens in extra virgin olive oil and adding those to virtually any Chinese dish.
6. Add greens to grains. If brown rice is for dinner tonight, you can dice some collard greens and add those to the pot where you are making the rice. If you are going this route, don’t overdo on the amount of the greens and put them in 5 minutes before the grain is cooked.
7. Just cook your greens! Separate kale leaves from the stalks (or take Chard and simply chop it, stalks included.) Chop the leaves finely. Add 1 tablespoon of olive oil and 1 tablespoon of Bragg’s sauce to large, heated skillet. Heat oil; add strips of greens. Cook and stir over medium-high heat 2 to 3 minutes until wilted and tender (older leaves may take slightly longer). I like to add garlic (the more the merrier) towards the end of the cooking process.
8. Cook your greens in sesame oil. Same as number 7, but use roasted sesame oil. Sprinkle the final dish with roasted sesame seeds and a some orange juice. Sesame seed is exceptionally rich in calcium.
9. Juice your greens. Add an apple to your green juice and it would taste much better.
10. Add the greens to your burger or soy burger patties. Make sure the greens are diced.
11. Add the greens to mashed potatoes. Chop the leaves very finely and follow advice #7, minus Bragg’s. Mix the green mix with the mashed potatoes. I also like to add some wasabi powder to this potato mix, in order to make it throughly green.
12. Simply steam your greens in a  bit of water. In such case,a  few drops of extra virgin olive oil, some lemon juice and a tiny bit of parmesan cheese go a long way, as far as flavor. And so does garlic.
13. Add your greens to sweet dishes. To make a perfectly balanced vegetarian plate, add a bitter green dish to any sweet potato  or squash dish you are making. Somehow, the combination of the sweet flavor with the bitter flavor is very satisfying even to tohse who wouldn’t ordinarily try the green leafy veggies.
Can you think of any other interesting ways of using greens?

My friend just asked me what do I do with kale.  I love this simple soup: it is light and full of flavor and nutrients. Ginger, curry and kale are the key ingredients: everything else can be altered. This soup works well with lentils, sweet potatoes, chick peas and zucchinis.

Ingredients:

1/2 pound fresh ginger root, grated with peel
7 cloves of garlic, finely chopped

6-8 cups of water
1 bunch of kale, rinsed, stalks thrown out and leaves  chopped
1 tbsp Curry powder
1 tbsp extra virgin olive oil
3 tbsp Braggs
1/2 block tofu, cubed

2 celery stalks, diced

1 cup carrots, grated

1/2 cup scallions, diced

optional: 1 cup of frozen edamame

2 medium potatoes, peeled and cubed

In a large soup pot, saute the garlic and ginger in the oil on medium heat.  Add 4 cups of water and (optional edamame and/or optional potatoes) and curry and bring to a boil. Add more water. Add kale and Braggs. Lower the flame, cover the pot and allow the kale to get softer. Add the carrots and the celery.  Stir in tofu.

Let the soup stand for an hour before serving.

This is probably the easiest butternut squash soup you’ve ever made. You can make it even easier by using water with 3 tbsp of olive oil instead of the vegetable stock. I also like using this soup as baby food.

Ingredients:

Butternut squash, cubed -3 cups

Vegetable stock – 4 cups

Parsley, whole 1/3 bunch

Onion, chopped 1 medium

Put all of the ingredients in a large pot, bring to a boil. Lower the flame and let simmer until the squash becomes soft (about 15 minutes.) Transfer the contents of the pot to a blender and puree until smooth. Voila! Serve with or without sour cream, with or without some parsley on top and with or without pita chips.

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