CORN CHOWDER

1 head cauliflower, chopped

1 tablespoon olive oil

3 ears of corn, kernels removed

3 carrots, peeled and chopped

1 cup yellow onion, diced

4 bay leaves

4 cups low-sodium vegetable broth

 

Steam the cauliflower florets for 8-12 minutes until tender. Transfer them to a blender or food processor and set aside. Heat a separate large saucepan to medium-high heat and add the olive oil. Add the corn, carrots, yellow onion and bay leaves and stir to sauté. Cook for 4-5 minutes, until the onion is translucent. Pour the broth into the saucepan and turn the heat to low to allow the mixture to simmer for about 5 minutes. Pour the contents of the saucepan into the blender and pulse to purée with the cauliflower, until the consistency is a thick and creamy soup. Serve hot. Serves 4-6.

 

SUMMER GAZPACHO

4 beefsteak tomatoes, cores removed

1 cup seedless watermelon

1 cup pineapple

1/4 cup white balsamic vinegar

1 tablespoon olive oil

3/4 cup red onion

salt & pepper

 

Pulse ingredients in a food processor until pureed. Chill for at least 6 hours then serve as a cold soup.

 

WHITE CHICKEN CHILI

4 skinless chicken breasts, cut into cubes

2 yellow onions, diced

2 cans fat free chicken broth

5 cans white beans, drained and slighly mashed

2 4.5-ounce cans green chilies

2 teaspoons cumin

2 teaspoons chili powder

 

Add ingredients to a slow cooker. Simmer on low heat and keep covered (all day/night). For quicker cooking times, set the slow cooker to high heat and simmer for at least 2 hours. Serve with cilantro and Cornbread Muffins.

 

BAKED POTATO SOUP

1 large sweet potato, scrubbed clean

1 stalk green onions, chopped

1 head cauliflower, cut into florets

3 ounces prosciutto, chopped

2 cups organic, low sodium chicken broth

⅔ cup unsweetened original almond milk

2 teaspoons garlic powder

 

Preheat the oven to 400 degrees. Microwave the sweet potato for 4-5 minutes to soften, then cut it into small cubes. Toss the diced sweet potatoes with the green onions and place on a baking pan coated with nonstick spray. Roast for 30-45 minutes, until the potatoes are tender. With 15 minutes remaining, add the chopped prosciutto and stir to combine, then continue to bake until crispy. Meanwhile as the sweet potatoes cook, fill a large pot with the cauliflower and enough water to submerge the florets. Bring the water to a boil and cook for 10 minutes, until the cauliflower is tender. Drain, then transfer to a Vitamin or blender and pulse to combine with the chicken broth, almond milk, garlic powder, salt and pepper. Blend until smooth and creamy. Transfer the creamy cauliflower mixture back to the saucepan and simmer on low heat. Stir in the roasted potatoes, green onions and prosciutto and cover for 2-3 minutes. Ladle the soup into three bowls. [Serves 3, per serving: 240 calories 4.5g fat, 38g carbs, 8g fiber, 9g sugar, 16g protein].

 

CREAMY TOMATO SOUP

1 24-ounce jar Rao’s Marinara Sauce (3 cups)

1 cup low sodium broth

2 tablespoons fresh basil

½ yellow onion

¾ cup greek yogurt

 

Combine ingredients in a blender with salt and pepper and pulse until creamy. Pour into a saucepan then turn the stove to high heat to bring the mixture to a boil. Turn the heat to low and allow the soup to simmer, 10-12 minutes. Makes 5 servings (per serving: 130 calories, 9g fat, 9g carbs, 2g fiber, 7g sugar, 6g protein].

 

TORTILLA SOUP

4 6-ounce chicken breasts, cubed

4 cups organic, low sodium chicken broth

¾ cup plain greek yogurt

2 cups salsa

1 cup corn, rinsed and drained

1 cup black beans, rinsed and drained

1 tablespoon cumin

 

Add ingredients to a slow cooker and cook for 6 hours on low heat. Makes 5 servings [Per serving: 310 calories, 4.5g fat, 28g carbs, 6g fiber, 6g sugar, 40g protein].

 

CHICKEN & RICE SOUP

4 chicken breasts, cut in half

4 cups organic, low sodium chicken broth

1 cup rice (wild rice, quinoa, brown rice, black rice)

4 bay leaves

1 cup chopped celery

1 cup chopped carrots

1 cup chopped onion

 

Fill a large pot with the chicken and enough water to submerge, then bring the water to a boil. Reduce the heat and boil for 15-20 minutes until the chicken is cooked through the center. Drain the chicken then chop and place in a saucepan. Add the chicken broth, rice, bay leaves, celery, carrots, onion, salt and pepper. Bring the liquid to a boil, then turn the heat to low and simmer until the rice is cooked, 20-25 minutes. Makes 5 servings [Per serving: 310 calories, 5g fat, 35g carbs, 4g fiber, 3g sugar, 33g protein].

 

BUTTERNUT SQUASH SOUP

2 containers pre-cut butternut squash

2 tablespoons coconut oil

½ yellow onion, chopped

2 cups organic, low sodium broth

1 cup unsweetened almond milk

1 teaspoon cinnamon

½ teaspoon nutmeg

 

Preheat the oven to 400 degrees. Toss the butternut squash and onion with the coconut oil, then lay flat on a baking sheet. Roast for 25-30 minutes, until the squash is tender. Transfer the squash to a Vitamix, blender or food processor. Pour in the broth and almond milk, then sprinkle the cinnamon, nutmeg, sea salt and pepper. Blend until smooth and creamy. Serve hot, makes 5 servings [Per serving: 130 calories, 7g fat, 18g carbs, 3g fiber, 4g sugar, 4g protein].