Black-Eyed Pea

Gma's Chili Con Carne

Seafood

Shredded Vegetable

Salmon Chowder
Yogurt & buttermilk add creaminess to this chowder giving 256 total calories, 24 g protein.

86l Sodium, 3 g fiber, 57 mg cholesterol, 21 carbohydrates, 9 g fat.

Judy's Tomato Soup
Judy Carstens 1966

1 Qt. Home canned tomatoes, 1 onion diced, garlic pressed, celery chopped fine, 1 bay leaf, ¼ ea. pepper & cinnamon,
1/8 tsp. cloves, salt if desired 1 tsp. I omit for lo salt
Cook all the above ingredients until hot and add to white sauce made from 2 Tbsp. butter, & flour to 2-3 C milk.

Note: For variety add minute rice

Roasted Leek Soup
Serves 4

1 T. Olive or Grapeseed oil (Grapeseed tolerates heat better)
1 leek, cleaned and sliced thin
3 minced garlic cloves, optional
1 C. coconut milk, 1 C. rice milk
2 C. Vegetable broth (I save broth when steaming veggies or use Pacific Brand)
½ - 1 tsp. Real Salt™

In soup pan pour oil. Place leek and garlic, if desired,
stir fry until softened and brown on edges. Place in food processor, chop until diced and put back into pan. Add milks and salt. Warm and serve.

I make it all in my Vita Mix™, adding liquid there and blending a bit and serve just warm, not hot. Add a few diced roasted peppers if desired. I like red peppers diced and added last for color.

Mushroom Soup
from the kitchen of Dad "Buck Haag"

2/3 C. Basic White Sauce Mix
 3 Cups low sodium chicken broth without MSG, 1 Tbsp. butter, 1 onion,
chopped, 1½ C. Mushrooms sliced, 
1 pinch each nutmeg & cayenne, 
¼ C. half & half or whole milk,
1/8 tsp. each salt & pepper.

Heat in medium saucepan basic mix & broth until thickened. Melt butter in skillet and add onion & mushrooms & cook 6-8 minutes until browned and evaporated juices.. Stir in spices. Stir mushroom mix into sauce.
DO NOT BOIL.

French Onion Soup
Serves 6

¼ C. butter, 3 large onions, 2 qt. beef broth, 2 Tbsp. flour, 1½ tsp. salt, Grated Swiss or mozzarella cheese.

Put soup bone in crock pot overnight. After having made beef broth either use it all or freeze. Cover and cook onions in butter 
about 15 minutes. Blend in flour and salt if desired.
I always omit salt for lo salt.
Add beef broth to crock pot and cook 2-3 hours.
Serve over dried bread or dry French Bread. Sprinkle with cheese.

Taco Soup

1 # ground beef, 1 pkg. taco seasoning (dry), I make my own to eliminate msg. and other preservative, 1 8 Oz can tomato sauce, 1 16 oz can kidney beans, drained & rinsed, 16 oz beef broth, 1 medium onion, chopped, 28 oz. stewed tomatoes.

Brown meat, drain and add onion. Cook low until tender. Add other ingredients, simmer 20-30 minutes.

Serve with tortilla chips, grated cheese, sour cream, guacamole, if desired.

Tuna Chowder
Marty Van Winkle Mt. Pleasant, Ia 1982

6 oz. Tuna, grated, 1½ C. water, 3 strips bacon, cut up;
2 T. chopped celery, 1 medium onion diced, 2 potatoes diced small, 6 oz milk, 1/3 C half & half, 1 T. flour, S&P to taste, Paprika & nutmeg to taste, ½ tsp. lemon juice.

1. Brown bacon & onion until clear. Add celery, & cook 2 minutes.

2. Add flour; mix well. cook 2-3 min, stir constantly.

3. Add water slowly. Add potatoes;
   reduce heat & cook 30 minutes.

4. Add tuna, milk, & half & half. Heat @ lo temp. Add seasonings.

Mom's Chicken Soup

2 Cups shredded Chicken

3 Qt. water, 1 onion, 4 celery ribs, 2 chicken bouillon cubes or equivalent in powder, 2 parsley sprigs, 1 garlic clove,

½C. thinly sliced carrots
½ C. chopped fresh parsley, 2tsp. salt Opt.

3 C cooked rice.

Lentil-Tomato Soup

2 T olive oil
1 c. chopped onion 
2 minced garlic cloves, or more to taste
2 t. ground coriander
1 t. ground cumin
1 red or green bell pepper, minced
2 c. dried lentils
1 or more minced jalapeno peppers (deveined and seeded, for a mild taste) 
6 c. water, or vegetable stock
1 14 oz can peeled plum tomatoes 
1/4 c. lemon juice (from 1 lemon)
1/4 t. salt fresh ground pepper to taste

Cheesy Vegetable Soup

1 large onion, chopped
5 Tablespoons butter
2 cups water
2 cups shredded cabbage
1 package (10 oz) frozen lima beans, thawed
1 cup sliced carrots
1 cup diced peeled potatoes
1 Tablespoon chicken bouillon granules
3 Tablespoons all purpose flour
1/4 teaspoon paprika
1/4 teaspoon pepper
2 cups milk
1 cup half & half cream
1 1/2 cups (6oz) shredded cheddar cheese
Minced fresh parsley

In a large saucepan, sauté onion in 2 Tablespoons butter until tender.  Add water, vegetables and bouillon,  Bring to a boil.  Reduce heat; cover and simmer for 20 minutes or until vegetables are tender.

Meanwhile, in a small saucepan, melt remaining butter.  Stir in the flour, paprika and pepper until smooth.  Gradually add milk and cream.  Bring to a boil; cook and stir for 2 minutes or until thickened.  Reduce heat; stir in cheese until melted.  Add to soup; heat through Sprinkle with parsley.  Yield: 8 servings.

Black Bean Southwestern
Serves 4-6

2 T. Virgin Coconut oil
1 large onion chopped
3 garlic cloves, minced
6 Cups water  for cooking dried beans.

2 cups black beans, soaked overnight or 2-3 15 oz. cans black beans, drained
1 cup fresh corn or frozen corn (If using canned corn, I use entire can plus only 2 cans beans.)

1 4½ oz. can diced green chilies or 2 T. diced fresh

¼ C. chopped cilantro or fresh parsley
2 T. tomato paste
1 t. each ground cumin, dried oregano
½ t. chili powder, pinch ground pepper
1 t. Real Salt™ and garnish with cilantro, minced onion and plain yogurt or sour cream.

Melt coconut oil and sauté onion and garlic until tender.  Add water and beans and bring to boil, then simmer for a couple hours or until tender.  (I often used canned beans and simmer only 20-30 minutes.)

Stir in other ingredients and simmer until somewhat thickened.  You can blend a portion of the soup to thicken if needed.

Black-Eyed Pea Soup
This is easy and delicious and can be made in very little time. Once you have tried it, it will become one of your favorite light meals.
--Erin Walstead, Orange, California

3 bacon strips diced, some use ham hock
1 medium onion, finely chopped, 1 clove garlic, minced
2 cans A(14 oz each) beef broth
1 can (10 oz.) diced tomatoes and green chilies, drain
¼ tsp. each salt and pepper
2 cans (15½ oz. each) black eyes peas, rinsed and drained.
In large saucepan, cook bacon over medium heat until crisp. Remove to paper towels to drain.
Sauté onion and garlic until tender. Stir in broth and tomatoes, salt and pepper. Bring to boil. Stir in black eyed peas and bacon; heat through.       Yield: 6

Idaho Baked Potato Soup
It's Great!
Yield: 8-10 servings or 2½ Qt.

2/3 cup each butter & flour
7 Cups milk
4 large baked potatoes, cubed
4 green onions, sliced
12 bacon strips, cooked crumbled
1¼ shredded cheddar cheese
1 Cup sour cream
¾ tsp. salt ½ tsp. pepper
In large pot melt butter and stir in flour; heat & stir until smooth. Gradually add milk, stirring constantly until thickened. Add potatoes & onions. Bring to boil; stirring constantly. Reduce heat; simmer for 10 minutes. Add remaining ingredients; stir until cheese melts.
Serve immediately.

Curried Carrot Soup
using soy milk
serves 4

6 medium carrots thinly sliced
2 cups vegetable stock
1 onion chopped fine
1/2 cup soy milk, original
2 tsp. curry powder

Combine all ingredients except soymilk and cook over medium heat until carrots are tender.

Pour into blender and puree until smooth. Stir in soymilk and cook over low heat until hot.

Nice change and tasty too.

From Western Family Original Organic soymilk.

Creamy or Crunchy
 Broccoli Soup
Serves 4-6
Preparation:15 minutes
2 C. water or vegetable stock, 3-4 cups broccoli, 1 red bell pepper, cut in large pieces, 2 red or yellow onions cut in large pieces, 1 Avocado, 1-2 stalks of celery, cut in large pieces,
Bragg™Liquid Aminos to taste, Cumin and Ginger to taste.

1. Warm 2 cups water or stock in electric skillet below 118º. Add chopped broccoli and warm 5 minutes.

2. Purée warmed broccoli, bell pepper, onion, avocado, and celery, thinning with water if necessary to achieve desired consistency. Save broccoli stalks and peel outside skin and process in blender until small chunks and add to soup before serving to add crunch!

3. Serve warm flavoring with Bragg's Liquid aminos, fresh ginger, cumin, or any other spices you like. Add a slice of lemon on top to garnish.

From: Sick and Tired?
Robert & Shelley Young 2001

Cheese Soup
Phyllis J. Olson
 Swedesburg Cookbook 1982

¼ Cup chopped onion
1 Tbsp. oleo
2 carrots (shredded or diced)
1½ Cups chicken broth
¼ tsp. paprika, 1/8 tsp. pepper, salt (opt)
1½ Tbsp. flour
1½ Cups milk
1½ Cups shredded cheese

Cook onion in oleo until tender. Add carrots, broth, paprika, seasonings. 
Cook until carrots are tender. 
Combine flour and milk; add to soup. 
Cook and stir until
bubbly; cook 1 minute. 
Stir in cheese and serve.

Serve with Cabbage salad, Bread sticks and Fruit.

170 Calories

2 cups hot water
2 small beets with tops
2 stalks celery
½ C canned tomatoes or 3 small
¼ tsp. RealSalt™
1 small onion
2 Tbsp. butter
Serves 4.

From Vita Mix 3600 Cookbook 1978

*Soup Stock

*Soup Stock

Scrub & coarsely chop:
3 large carrots
2 stalks celery
1 large turnip
2 large onions

Add vegetable to 3 qts water, 2 tsp. Salt, 6 large sprigs parsley, 1 bay leaf, 1 tsp. Thyme. Add 2 cloves garlic or any of your favorite (acceptable) herbs.

Cover and bring to boil. Reduce heat and simmer 1 ½ hours.

Strain out vegetables ( which can be eaten over rice).  Makes 2 ½ quarts Stock.

Can be saved and refrigerated 2-3 days.

Alternate Soup Stock:  Save (refrigerate) your vegetable parings and trimmings over 2-3 days.  Cook & Then strain out the vegetables trimmings. Use soup stock instead of water for making soup.

Warm butter in a large saucepan over medium heat. Add onion and celery, and cook 5 minutes, or until tender.

2. Add broth, pasta, bay leaf, thyme, nutmeg, and red pepper. Heat to boiling.

3. Reduce heat to low, and cook 15 minutes, or until pasta is tender.

4. Stir in evaporated milk, shrimp and/or scallops, clams or oysters (with liquid), fish, pimiento, and parsley. Heat gently 10 minutes, or until fish flakes easily. Remove and discard bay leaf before serving.

Makes 4 Servings

Per Serving: 338 cal, 32 g pro, 35 g carb, 7 g fat, 130 mg cholesterol, 489 mg sodium, 1 g fiber

Asparagus Tomato Soup

12 stalks medium Asparagus  
1  Avocado  
5-6 lg. Tomatoes  
1 cup fresh Parsley  
3-5 Sun-dried Tomatoes (bottled in Olive Oil)  
1/4 cup dried Onion  
4 cloves Garlic  
1 red Bell pepper  
Real Salt, to taste  
1-2 tsp. Herbes de Provence  
2 tsp. Deliciously Dill  
2 Lemons, cut in thin slices  

Trim and dice tips from asparagus and set aside for a garnish. Blend all ingredients except Avocado, Lemon slices, RealSalt and Asparagus tips in Vita Mix.  Blend in Avocado until smooth and creamy. Season with RealSalt, to taste. Pour in electric skillet and warm.  Garnish with lemon slices and diced asparagus tips before serving!

Thai noodles with cilantro & basil

 8 oz dried flat rice noodles, 1 Tbsp. Veg. oil

4 garlic cloves, thinly sliced, 1 piece fresh ginger, cut into thin slivers

1 med onion, thinly sliced, ¾ # ground beef

½ C chicken broth, 3 Tbsp fish sauce, 1 tsp sugar

¾ tsp. crushed red pepper, ¼ c. fresh cilantro, chopped

¼ cup fresh basil leaves sliced, 1 small cucumber,
cut lengthwise in half & thinly sliced crosswise

½ C bean sprouts, ¼ C thinly sliced almonds, 1 lime cut into wedges.

Pour boiling water over noodles, cover soak 15 minutes.
NO LONGER or too soft
Heat oil in skillet over med heat and add garlic ginger onion and cook 8-10 min until golden, stirring
Stir in beef, then broth, and other seasonings. Simmer uncovered 5 min to thicken slightly rain and add noodles, cilantro and basil, heat.
Spoon into 4 bowls. Top with cucumbers, sprouts, nuts and lime wedges.

455 calories, 25 gr protein, 60 carbs, 14 gr fat, 3 g fiber, 40 mg cholesterol, 720 sodium.

 Can’t find rice noodles, substitute linguine.

Shredded Vegetable Soup

6 cups Vegetable Broth (no Yeast)
1 cup thinly diced Onion  
1 1/2 cup chopped Cabbage  
1 Red Bell Pepper, diced  
2 cups diced Broccoli  
2 cups diced Celery  
2 cloves Fresh Garlic, diced  
RealSalt™ to taste  

Heat broth. Combine vegetables in VitaMix™. Add 1/2 the warm broth.  Mix till smooth.  Pour veggie/broth mixture into the rest of the broth, RealSalt™ to taste! Enjoy a warm, satisfying, alkalizing meal!  

Vegetable Beef Soup

2 cans (14 1/2 oz) beef broth (I use powdered sub. no animal)
1 Tablespoon Worcestershire sauce
1 teaspoon ground mustard
1/2 teaspoon salt
1/4 teaspoon pepper
3 medium potatoes, peeled and cubed
6 medium carrots, cut into 1/2 inch slices
3 cups cubed cooked beef
2 cups frozen cut green beans, thawed
1 cup frozen peas, thawed
1 can (15oz) tomato sauce
2 Tablespoons minced fresh parsley

In soup kettle, combine the broth, Worcestershire sauce, mustard, salt and pepper.  Stir in potatoes and carrots.  Bring to a boil Reduce heat; cover and simmer for 12 minutes or until carrots are crisp tender.

Stir in the remaining ingredients.  Return to a boil.  Reduce heat, simmer, uncovered, for 5 minutes or until the vegetables are tender.  Yield: 12 servings.

Southwestern Chicken Barley Soup

1 medium onion, chopped 
1 garlic clove, minced
1 Tablespoon olive oil
3 cups water
1 can (15 1/4 oz) whole kernel corn, drained
1 can (15 oz) black beans, rinsed and drained
1 can (15 oz) tomato sauce
1 can (14 1/2 oz) diced tomatoes, undrained
1 can (14 1/2 oz) chicken broth
1/2 cup medium pearl barley
1 can (4 oz) chopped green chilies, drained
1 Tablespoon chili powder
1/2 to 1 teaspoon ground cumin
3 cups cubed cooked chicken

In soup kettle, sauté onion and garlic in oil until tender.  Add the next 10 ingredients.  Bring to a boil,  Reduce heat; cover and simmer for 45 minutes.

Cream of Broccoli & Cheese

2 cups chopped celery
1 cup finely chopped onion
3 or 4 cups chopped broccoli
1 cup cottage cheese
2 cups whole milk
1 can undiluted (10 3/4 oz) cream of chicken soup
1/2 teas. salt
1/8 teas. white pepper

Cook celery, onion and broccoli in saucepan, with a little water, until tender.  Set aside.  Blend cottage cheese in blender or food processor until very smooth, slowly add milk while continuing to bled.  Add chicken soup to cheese/milk mixture, blend, add mixture to cooked, drained vegetables.  Heat on medium heat until hot, stir constantly do not scorch the bottom.  Add salt and pepper to taste.  Approx. 6 servings.

Carrot Soup w/Barley or Protein
Getting Started on Getting Well  Lorraine Day, MD

¼ Cup barley
6 cups soup stock*
1 Cup sliced carrots
½ Cup chopped celery
¼ cup diced onion
½ cup chopped parsley
salt to taste

I cooked carrots in pressure cooker one minute

Cool down quickly and added onions, celery, and zucchini.

Bring pressure cooker up. Cool.

Add carrot pulp and vegetable juices, rice protein.

Warm and serve. Add parsley and salt to taste. Very tasty!

1 qt. Veg broth, 1 qt. water
1 medium onion, 3 cloves minced garlic (t.)
5-7 Sun dried tomatoes
2-3 T. Bragg's liquid aminos
1 T. parsley or 1/4 C fresh
2 t. RealSalt™ 1 t. pepper

Blend all ingredients in Cuisinart. Brown until onion is clear. Add Veg broth and bring to boil...

Chop veggies or use Cuisinart.
1 head cauliflower, 1 bunch broccoli, 1 bunch celery, 1 # carrots, 1/2 # fresh green beans and peas. 1 can garbanzo beans.

I use many other vegetables as well.  Use what you might enjoy.  Keep them a bit crunchy.

You might want to puree chick peas for a cleanse.

Gazpacho Soup

1 24 oz. jar salsa - thick & chunky (no vinegar)
2 cups alkaline water
2 large stalks celery finely chopped
1 medium cucumber peeled, seeded and finely chopped
1 large green bell pepper seeded and finely chopped
1 large red bell pepper seeded and finely chopped
1 medium tomato chopped
3 green onions chopped
1 clove garlic peeled and finely chopped
2 tablespoons chopped fresh cilantro optional
1 cup yeast free croutons optional

 
Directions:

COMBINE salsa, water, celery, cucumber,
green bell pepper, red bell pepper, tomato,
green onion, garlic, and salt and pepper to
taste in a large bowl. Cover; refrigerate for
2 hours. Top with cilantro and croutons before serving.

Serving Size: 6

3 large carrots
2 celery stalks
4 stalks of asparagus
1 large yellow onion
6 cups of distilled water
4 tsps. of instant vegetable broth (yeast free)
1 1/2 tsps. cumin
2 tsps. dill Real
Salt to taste
2 tsps. 21 Spice Salute or Zip

 Shred carrots & celery in food processor. Bring water to boil, adding vegetable broth & onion. Once boiling turn off and leave set in pot. Add your shredded carrots, celery, stalks of asparagus and leave set in pot until vegetables are tender. Once the soup mix has cooled put in blender and mix all ingredients. Serve warm. DELICIOUS!!!
Mary Seibt, Oak Lawn, IL.

Middle East Lentil Soup

1 cup dried lentils
2 tablespoons Enova™ brand oil or Tropical Traditions™ essential oil
1 onion, chopped
1 red bell pepper, chopped
1 teaspoon fennel seeds
1/2 teaspoon ground cumin
1/4 teaspoon ground red pepper
4 cups water
1/2 teaspoon salt
1 tablespoon lemon juice
1/2 cup plain low-fat yogurt
2 tablespoons chopped fresh parsley

Rinse lentils, discarding any debris or blemished lentils; drain.

Heat  oil in large saucepan over medium-high heat until hot. Add onion and bell pepper; cook and stir 5 minutes or until tender. Add fennel seeds, cumin and ground red pepper; cook and stir 1 minute.

Add water and lentils. Bring to a boil. Reduce heat to low. Cover and simmer 20 minutes. Stir in salt. Simmer 5 to 10 minutes or until lentils are tender. Stir in lemon juice.

Top with yogurt; sprinkle with parsley.

Yield: 4 Servings

6 Cups homemade soup stock/ chicken broth/ veggie broth

1½ C. cooked Wheat berries
½ # lean ground turkey/ or Smart ground
1 small fresh green chili minced
Optional: Few bits of shredded cabbage, shredded zuchinni  (I use what I have.)
2 T. minced onions, 1 garlic clove, minced

⅛ tsp. each cinnamon and cumin, ¼ tsp. each salt and pepper

2 small green onions with tips minced
Bring stock to boil and add berries and other ingredients.

If using turkey, combine it with chile, onion, garlic and spices in bow and measure about 1 Tbsp. for each meatball.  Drop meatballs into soup and let poach until they float. Stir in green onion after and serve.

I just add all ingredients and cook slowly a few more minutes. Smart ground is vegetable and already cooked so no need for long boil time.

3 qts. chicken stock
1 c. acini di pepe (pasta)
30 pieces sm. meat balls (broiled) I make mine with Smartground©
1 tbsp. Italian seasoning
Salt and pepper to taste
Imported Parmesan cheese
Fresh chopped chives or cooked spinach leaves

Heat chicken stock, add seasoning, bring to boil.
 Add Acini Di Pepi, cook until pasta is done.
Drop meat balls into heated soup bowl.
Top with boiling soup; sprinkle with greens.
Serve with Parmesan cheese and hot crusty Italian bread.

Soup With Tiny Meatballs
Serves 2
1/4 lb. ground beef    Or use Smart ground by Life Lite
1 tbsp. grated cheese
1/2 slice bread soaked in water and squeezed dry
1 egg
Dash salt
1 tsp. parsley, chopped
2 c. beef broth or veggie broth
3/4 c. acini di pepe (fine soup pasta) 
2 tbsp. grated Parmesan cheese

Mix first 6 ingredients together thoroughly and shape into small meatballs, about the size of marbles. Bring broth to a boil, add soup pasta and little meatballs and cook gently about 7 minutes, or until pasta is cooked to you liking. Serve with grated cheese.

Zucchini Beef Soup

Serves 6 or 8

½ # ground beef, turkey, or bison

2 Cups celery sliced

1/3 cup chopped onion

½ Cup green &/Or red pepper

1-2 cans diced tomatoes amount is your choice

2 Cups vegetable broth or water  (I save my broths from

Cooking or steaming veggies and use this for soups.)

1 tsp bouillon, beef or chicken (whatever is in my panty)

1 tsp. salt optional, (I leave this out if using chicken or beef bouillon)

3-4 medium size zucchini, cubed

½ tsp. sugar, pepper to taste

Shredded Parmesan cheese, optional

Cook meat and vegetables until vegetables are tender and meat is done.  (I often have my meat precooked and crumbled in the freezer.) If meat is done I cook vegetables in a small amount of water and add the meat until fully thawed.  Add diced tomatoes, zucchini, seasonings and remainder of ingredients and bring to a boil. Now simmer 20 minutes until zucchini is tender.
Garnish with cheese, if desired.

Very tasty!!