Soups and Sides Recipe Night

November 4th 2014

#1. Waldorf  Salad  (Core Diet )


  • 3 or 4 apples, chopped
  • 1 Tablespoon lemon juice
  • 2/3 cup of grapes, any colour
  • 2/3 cup chopped celery
  • 1/3 cup chopped walnuts
  • 1/3 cup organic plain yogurt mixed with 1 Tablespoon vanilla and Stevia to taste


Coat chopped apples with lemon juice, then combine with grapes, celery and walnuts.  Add yogurt and blend until all ingredients are coated well with the yogurt.


#2.  Three Cheese Zucchini Bites  (Advanced Diet)

(Recipe from Lin Hardick’s Good Food Blog)

(Advanced Diet)


  • 1 cups zucchini, grated
  • 1 egg
  • ¼ cup raw parmesan cheese, finely grated
  • ¼ cup almond flour (I used coconut flour)
  • 2 shallots, diced
  • ¼ cup grated cheese (I used a raw grated mozzarella and /cheddar blend.)
  • Salt and Pepper


1. Preheat oven to 400F. Grease 1 or 2 mini muffin tins with coconut oil.

2. Grate the zucchini and then place in a dish towel to squeeze out the excess water. You have probably done something like this if you have used frozen spinach. DO NOT SKIP THIS STEP.

3. In a bowl, combine the egg, onion, cheeses, almond flour, zucchini, salt and pepper.

4. Using a spoon or a mini cookie scoop, fill the muffin cups to the top. Bake for 20-25 minutes, or until the top is browned and set.

Yield 15 – 18 mini muffins

#3 Hemp and Kale Spread (Advanced Diet)


  • 2 cups lightly packed kale leaves
  • 1/3 cup hemp hearts
  • 1/3 cup sun-dried tomatoes packed in oil
  • 2 Tablespoons freshly squeezed lemon juice
  • 1/2 teaspoon sea salt
  • 1/8 teaspoon cayenne pepper
  • Fresh vegetables such a peppers, carrots, celery and cucumbers for dipping.


  1. Combine the first six ingredients in a food processor and process to a smooth consistency.
  2. Serve with spread with vegetables.
  3. Note:  The dip can also be used in wraps and with crackers.
  4. Recipe from the October, 2014 Alive Magazine


#4 Dorito Bread (Core Diet)


  • 1 cup coconut flour
  • 1 cup organic corn meal
  • 1 teaspoon salt
  • 2 teaspoons chipotle chili powder (This may be too spicy for some people)
  • 1 teaspoon baking powder
  • 1 cup shredded cheese ( I used parmesan cheese)
  • 1-4 eggs, depending on the moisture in the cheese


Combine all the ingredients except for the eggs.  Whisk one egg and add to the ingredients. Knead the ingredients together. Add the other eggs, one at a time if necessary, until the dough stays together.  Form the dough into circles about 2/3 inches high.  Using a sharp knife, cut the dough into slices and carefully place them on baking tins lined with parchment paper.  Bake at 375 degrees F. for about 10 minutes. Turn off the heat, open the oven door, leaving the bread for another 10 minutes to crisp it up some more.

Note: Recipe is from Lin Hardick’s Good Food Blog.

This recipe can be on the advanced plan if almond flour is substituted for the corn meal.

#5 Red Cabbage and Carrot Coleslaw (Advanced Diet)

  • 6 cups thinly sliced red cabbage
  • 2 cups shredded carrots
  • 1/4 cup olive oil
  • 6 Tablespoons lemon juice
  • 1/2 teaspoon salt
  • 1/4 cup chopped fresh parsley, tightly packed
  • 3 Tablespoons sesame seeds
  • 3 Tablespoons hemp seeds
  • 2 Tablespoons caraway seeds

Combine the carrots and red cabbage.  In a separate bowl, combine the oil, lemon juice, salt and parsley.  Before serving, add the dressing and the seeds and blend well.


#6 Italian Frittata (Advanced Diet)


  • 1 Tablespoon butter
  • 1 tomato, diced
  • 1 red pepper, diced
  • 1/2 of a small onion, diced
  • 1 cup spinach, torn into bite size pieces
  • 1 cup sliced mushrooms
  • 1 cup grated cheddar cheese
  • 8 eggs, whisked
  • 1 teaspoon Italian seasoning
  • Pinch of salt and pepper

In a skillet, sauté the onion, pepper and tomato in the butter for a few minutes, then add the spinach and mushrooms.  Continue to cook the vegetables until they are slightly soft.

Grease a pie dish with butter. Spread the vegetable mixture evenly over the bottom of the dish, then, spread the cheese evenly over the vegetables.  Blend the spices with the eggs, then pour the egg mixture into the pie baking dish.  Bake at 350 F. for approximately 45 minutes or until the frittata is firm to the touch and golden brown.


#7 Raspberry Muffins (Advanced Diet)


  • 4 eggs, whisked
  • 1/3 cup coconut oil
  • 2 Tablespoons lemon juice
  • 1 Tablespoon vanilla
  • 1/4 cup flax meal
  • 1/2 cup xylitol
  • 1/2 cup coconut flour
  • 1/4 teaspoon salt
  • 1/4 teaspoon baking soda
  • 1/2 teaspoon baking powder
  • 1 teaspoon cinnamon
  • 1 cup frozen or fresh raspberries


Blend the eggs, oil, lemon juice and vanilla in a bowl.

In your food processor, combine the remaining ingredients except the raspberries and blend.  Add the wet ingredients to combine with the dry ingredients.  When blended, add the raspberries to the mixture and pulse again.

Pour the mixture into lined mini muffin trays.  Bake at 350 F. for approximately 35-40 minutes or until a toothpick comes out clean.  Recipe makes approximately 36 mini muffins.

#8 Bean and Lentil Tabbouleh (Advanced Diet)


  • 3 cups cooked beans and lentils of choice
  • 1 cucumber, diced
  • 2 ribs of celery, diced
  • 2 large tomatoes, diced
  • 1 large pepper, diced
  • 6 radishes, thinly sliced and halved
  • 1 cup fresh parsley, chopped
  • 1/2 cup fresh mint, chopped
  • 1/3 cup olive oil
  • 1/3 cup lemon juice
  • sea salt and pepper to taste

In a large bowl, toss the lentils and beans together.  Add the remaining vegetables and herbs, (i.e., the next 7 items).  Combine the olive oil, lemon juice, a pinch of salt and pepper and blend. Pour over the salad ingredients and toss well.  Add more salt and pepper if required.


Squash, Lentil and Chickpea Soup (Advanced Diet)


  • 1 Tablespoon olive oil
  • 1 teaspoon cumin seeds or ground cumin
  • 2 cloves garlic, minced
  • 1/2 teaspoon each of chili powder and black pepper
  • 2 cups cooked, peeled, and chopped butternut squash
  • 1/4 teaspoon sea salt
  • 6 Tablespoons passata (crushed tomatoes)
  • 1 can lentils, rinsed and drained
  • 1 can chickpeas, rinsed and drained
  • 4 cups vegetable stock
  • zest from 1 lemon and the juice from 1/2 of a lemon
  • 1/3 cup, tightly packed, fresh parsley, chopped

Optional:   plain yogurt, shredded cheese, fresh parsley as soup toppings

In a large soup pot, heat the oil over medium heat.  Add the cumin, garlic, chili powder and black pepper to the oil and sauté for several minutes.  Add the squash, passata, sea salt, vegetable stock, beans and lentils.  Cover and simmer for 10 minutes, then mash the squas, beans and lentils with potato masher or emersion blender.  Add the parsley, lemon zest and lemon juice.  Blend and simmer 5 – 10 minutes more.

Serve the soup as is or add some of the suggested toppings.

Miso Vegetable Soup  (Vegan)


  • -5 cups vegetable broth (or chicken broth if not vegan)
  • -1 tablespoon minced garlic
  • -3 tablespoons minced fresh ginger
  • -1 large onion, diced
  • -1 and 1/2 cups pealed and diced carrots
  • -2 cups sliced mushrooms
  • -3 stalks celery
  • -1/4 cup miso paste, dissolved in a little broth
  • -1/2 package Red Rooster Pea and Bean Thread noodles(200
  •   grams)
  • -2 cups spinach or kale, chopped into bit-sized pieces
  • -hot pepper flakes to taste

Combine the broth, garlic, ginger and onion in a large soup pot and bring the ingredients to a boil.  Add the carrots, mushrooms and celery, and simmer until the carrots are soft, 10 to 15 minutes.  Blend in the miso paste, then, remove the pot from the stove.  Add the noodles and the spinach (kale) and put the lid on the soup pot to allow the noodles to become soft and the spinach (kale) to wilt.  Sprinkle the soup with red hot pepper seeds to taste.

Curried Squash Chicken Soup


  • -2 pounds of squash (big butternut squash)
  • -1 Tablespoon coconut oil
  • -1 cup finely chopped onion
  • -2 cloves garlic minced
  • -2 tablespoons grated fresh ginger
  • -2 cups cooked chicken
  • -4 cups chicken broth
  • -1 can of coconut milk
  • -3 teaspoons curry powder
  • – sea salt to taste
  • – a combination of brown rice, quinoa, amaranth or millet


  1. Cut squash in half, remove seeds.  Put squash halves with cut side down on a baking sheet.  Bake in 325 degree oven for 45 minutes.  Turn squash halves cut side up.  Bake for 45 minutes more until the squash has pulled away from the skin and is mushy.  Cool and peel off the skin. Mash with a potato masher.  Sometimes it is too lumpy.  Then I put it in a blender with some of the chicken broth.
  2. In large pot cook onion in olive oil until clear.  Stir in garlic and ginger and cook for a minute more.  Add squash, broth, chicken, curry and coconut milk.  Cook and stir until heated.
  3. Serve soup over a mixture of grains of your choice.


Roasted Cauliflower, Mushroom and Leek Soup


  • – 1 head of cauliflower, cut into pieces
  • – 2 cups of mushrooms
  • – 1 head of garlic
  • – 2-3 leeks, cleaned and diced
  • – 3 ribs of celery, chopped
  • – 1 teaspoon dried thyme (or 1 Tablespoon fresh)
  • – 6 cups organic vegetable broth
  • – 1/2 cup coconut milk
  • – olive oil
  • – sea salt and pepper to taste

optional: on the side – crumbled cooked nitrate-free bacon, chives, and/or grated cheese for garnishing the individual bowls of soup


Preheat the oven to 350 F.  Lightly coat a baking pan with olive oil.  Place the cauliflower and mushroom on a baking pan, then coat them with 2-3 Tablespoons of olive oil.

Cut off the tip of the head of the garlic and drizzle the exposed cloves with a little olive oil.  Wrap the head in foil and place on the pan with the cauliflower and mushrooms.  Place the pan in the oven and bake for approximately 40 minutes, checking occasionally so that the veggies do not burn.

In a soup pot, add 2 tablespoons olive oil, the leeks, celery and thyme.  Saute until the leeks and celery are soft.

Add the cauliflower mixture and the broth to the soup pot.  Bring to a boil, then lower the heat and simmer for about 15 minutes.  Scoop out 2 cups of the vegetables and set aside in a bowl.

Puree the remaining soup with an immersion blender until smooth.  Add the coconut milk and the reserved vegatables and stir.  Season to taste with sea salt and pepper.  Simmer for another 5 to 10 minutes before serving.


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