Soup and Salads and Dressings
Stuffed Pepper Soup
1 green pepper, diced
1 pound ground beef
2 stalks celery, diced
1 can diced tomatoes (optional)
2 garlic cloves, chopped
2 cups low sodium beef broth
Salt and pepper to taste
(Can add onions in phase 4)
Brown ground beef until fully cooked.
Drain the fast set aside.
Sauté the vegetables in same pan, add water or broth, and then ground beef. Simmer for at least 15 minutes.
Salt and pepper to taste and serve!
Fall Soup
2 cloves garlic, minced
Minced dried onions to taste
1 medium sweet red pepper, diced
1 rib uncooked celery, diced
2 small zucchini, diced
2 cups red cabbage, shredded
2 cups swish chard, chopped
2 cups cauliflower, small florets
2 cups broccoli, small florets
2 tsp thyme, fresh, chopped
6 cups low sodium vegetable broth
2 Tbsp. parsley, or chives, fresh chopped
Salt and pepper to taste
2 Tbsp. Fresh lemon juice (optional)
Combine in pot and cook
Chicken Green Chili
1 Can Rotel Tomato (optional)
1 large can chicken in water
(Can also do chicken cook in fry pan with water but keep the water)
½ cans whole green chili’s sliced, chopped your choice (keep liquid)
1 packet potato puree
1 packet chicken soup mix
1 Tbsp. Cumin
Garlic powder, onion powder and salt to taste.
Place everything into slower cooker and cook for 4-6 hours on low.
Quick Herb-Tomato Soup
1 (14.5oz) can no-salt added diced tomatoes, do not drain
¼ cup roasted garlic hummus
1 tsp crushed rosemary dried
½ tsp Italian seasoning blend
Pepper to taste
1 Tbsp. snipped fresh parsley
In a small saucepan stir together all ingredients except parsley. Bring to a simmer on low to medium heat, reduce heat and simmer for 5 minutes. Carefully pour into a blender and blend till smooth. Return to pan and simmer for another 2 to 3 minutes. Serve and Garnish with parsley.
Chili
2 Tbsp. and ½ cup no sodium added broth
2 pounds ground beef or chuck (or turkey or chicken)
2 cloves garlic, chopped
1 bell pepper, coarsely chopped
2 Tbsp. chili powder (salt free)
1 Tbsp. cumin
1 tsp oregano
Cilantro
Black Pepper
1 Jalapeno, chopped
Brown meat, and then add everything together and in a pan on stove or slow cooker cook for 4-5 hours.
Kale Soup:
1/4 cup dried onion
3 cloves of garlic (minced)
4 TBLS Olive oil
1 pound lean ground beef broken into large chunks
2 Rutabagas Cubed
3 Turnips Cubed
2 Pork Chops (lean)
Salt and Pepper to taste
3 TBLS hot peppers
1 bunch kale wash and dried and shredded
½ head cabbage shredded
Directions
Brown meat, then in large soup pan cook garlic and dried onions over med. Heat until garlic is soft. Mix meat and Turnips and rutabagas in. Season with salt and pepper, and add water till all ingredients are covered. Cook until Rutabagas and Turnips are soft. Add kale 5 minutes before serving.
Asian Soup
Ingredients:
2 cups chicken broth (better then bullion)
8oz shrimp (optional)
1 pod star anise
½ cup shitake mushrooms
1 cup bok choy
Cilantro
1 garlic clove diced
Salt to taste
Soy sauce to taste (optional)
1 med. Ginger minced
Squeeze of fresh lemon
In large sauce pan combine and cook till hot
Stuffed Pepper Soup
1lb green peppers diced
1lb lean ground beef or turkey
2 stalks celery diced
1 16oz can of diced or crushed tomatoes
Dried minced onions to taste
2 garlic cloves chopped
2 cups water with 3-6 TBS better then beef bouillon added to it.
Sea salt and pepper to taste.
Directions:
Brown meat, sauté vegetables, add water and broth and ground meat simmer for at least 15 minutes salt and pepper to taste.
Harvest chicken Stew
Ingredients:
Minced dried onions to taste
2c. cubed, cooked boneless chicken breast meat
1c. Chopped celery
2c. Diced tomatoes, with liquid (optional)
5c. Water with better then bullion chicken added to taste
1/2c. Mushrooms
1c. Turnip, large cub or rutabaga
1c. Sliced zucchini
1c. French cut green beans
1c. Chopped celery
2c. Diced tomatoes, with liquid (optional)
5c. Water with better then bullion chicken added to taste
1/2c. Mushrooms
1c. Turnip, large cub or rutabaga
1c. Sliced zucchini
1c. French cut green beans
Directions:
Cook chicken and dice up, in a crock pot combine remainder of ingredients and cook for 4-8 hours. 4 high 8 low heat
Poppy seed dressing
1/3 cup olive oil
1/3 cup apple cider vinegar
Dried onion flakes to taste
Poppy seeds 1 tablespoon
Ideal salt
Black pepper
Splenda (4 packets)
Southern Broccoli Salad
3 cups broccoli florets
¼ cup finely chopped onion
¾ chopped celery
¼ cup Walden Farms Mayo of choice
2 tsp Splenda
½ tsp seasoned salt
1/8 tsp black pepper
Combine everything well and refrigerate for at least 2 hours and serve.
Tabbouleh Salad (spicy)
Ingredients:
1 head cauliflower
5 Button mushrooms
3 baby dill pickles
1 celery stalk
1 cucumber
1 tsp minced garlic
¼ cup diced red onion
1 tsp olive oil
1 TBSP Horseradish mustard
1 TBSP of white vinegar or apple cider vinegar
Pinch of chives
Chopped basil to taste
Sea salt to taste.
Directions:
Mix everything together well refrigerate for an hour at least and serve.
Basil (or Cilantro) Pesto
Ingredients:
1 bunch of Cilantro or Basil
½ garlic cloves
Sea salt and pepper to taste
½ lime (with Cilantro) or ½ lemons with Basil juiced
1-2 tsp olive oil
If choosing cilantro pesto it is okay to use the stems if making basil please remove the stems.
Place all ingredients into the food processor and blend. Use to dress IP rotini or any meat you choose.
Chopped Chicken Salad
8oz chicken grilled cubed
Romaine Lettuce chopped
½ cup red cabbage chopped
½ cup cucumber chopped
½ cup green bell pepper chopped
1/3 cup red onion sliced
½ cup celery chopped
1 TBSP lemon juice fresh squeezed
1 tsp olive oil
½ tsp dried or fresh herbs
Cook and cool chicken combine with everything mix well and serve.
Kale and Mushroom salad with mustard vinaigrette
Ingredients:
2 hardboiled eggs sliced
6 cups chopped Kale
2 tsp olive oil
¼ cup red onion raw only
1 cup mushrooms (your choice)
Sea salt and Pepper to taste
Directions:
Eat raw or sauté everything but onions and enjoy warm.
Dressing:
2 TBSP apple cider Vinegar
2 tsp whole grain or Dijon mustard
Asian Cauliflower Rice
Ingredients:
1 small head or ½ large head cauliflower riced
2 large whole eggs and 2 egg whites
1-inch knob of ginger, grated
2 large whole eggs and 2 egg whites
1-inch knob of ginger, grated
Minced dried onions to taste
4 ounces of sliced mushrooms
2 scallions, thinly sliced
2 tablespoons of chopped cilantro leaves
2 tablespoons of chopped basil
1 tablespoon of chopped mint
kosher salt
freshly ground black pepper
4 ounces of sliced mushrooms
2 scallions, thinly sliced
2 tablespoons of chopped cilantro leaves
2 tablespoons of chopped basil
1 tablespoon of chopped mint
kosher salt
freshly ground black pepper
Directions:
Scramble the eggs and set aside and Sauté the vegetables including rice. Combine with the eggs and enjoy.
ZESTY CUCUMBER SALAD
Ingredients:
3 Tbs. white or apple cider vinegar
2 Tbsp. olive or grape seed oil
1 tsp Splenda
3 cucumbers peeled and cubed
1 C sliced grape tomatoes
½ medium sweet
1 Tbs. fresh dill or cilantro chopped
Salt and pepper to taste
½ tsp red pepper flakes (optional)
Mix everything together and serve
Bell Pepper Cauliflower Soup
Ingredients
2 large bell peppers cut in half and cleaned
4 tsps. Olive or grapeseed oil
1 bundle of green onions
1 tsp. sea salt
1/4 tsp. cayenne pepper (or smoked paprika if you want less spice)
4 cups low sodium chicken broth
4 cups cauliflower
1 tsp. sweetener (stevia)
Fresh ground pepper to taste
Chives (optional)
Lemons (optional)
Directions
Preheat broiler, place peppers on baking sheet broil 10 or so minutes till skin is blackened. Cool and peel skin off. Cook in a skillet oil, green onions, salt pepper, cook till onions wilt. Add cauliflower and water bring to boil simmer for 20 minutes, add peppers and juices cook for 10 more minutes, puree and enjoy.
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