Full of Goodness Veggie Soup


·   1 T olive oil

·   1 medium diced yellow onion

·   1 peeled and chopped large carrot

·   2 chopped celery stalks

·   1 chopped red bell pepper

·   4 minced garlic cloves,

·   2 cups chopped green beans

·   2 cups chopped broccoli

·   4 cups vegetable stock

·   1 1/2 tsp dried oregano

·   1 tsp dried basil

·   1/2 tsp dried thyme

·   1 tsp sea salt

·   1/2 tsp black pepper

·   4 cups of kale, stemmed and chopped

·   2 T fresh chopped parsley


1.  Heat up a large pot over med-high heat and add olive oil.

2.  Toss in onion, carrot and celery and cook for 3-5 minutes or until onions are translucent.

3.  Add garlic and bell pepper and cook for 1 minute.

4.  Add green beans and broccoli and cook for approximately a minute.

5.  Add vegetable stock and spices and stir.

6.  Bring to a boil and then let simmer, uncovered over med-low heat for 25 minutes.

7.  Add kale and cook for 5 more minutes.

8.  Top with fresh parsley and serve warm.

9.  This delicious soup will keep for a week in refrigerator and freezes well for several months.


Crock-Pot Immunity Soup

Immunity Soup.jpg


2 tbs olive oil

1 1/2 cups chopped onion

3 celery stalks, thinly sliced

2 large carrots, thinly sliced

1 pound pre-sliced vitamin D-enriched mushrooms

10 medium garlic cloves, minced

8 cups unsalted chicken stock (or low sodium vegetable broth)

4 thyme sprigs

2 bay leaves

1 (15 ounce) can unsalted chickpeas, drained (use two for a vegetarian soup)

2 pounds skinless chicken breasts

1 1/2 tsp kosher salt (1/2 tsp if using vegetable broth)

1/2 tsp black pepper

1/2 tsp crushed red pepper

juice of half lemon

12 ounces curly kale, stems removed, leaves torn



Heat olive oil in a large saucepan over medium heat. Add onion, celery, and carrots. Cook until onion is transparent, about 5 minutes.

Add garlic and mushrooms. Cook until fragrant, about 3 minutes. Remove from heat.

Place the chicken breasts on the bottom of the Crock-Pot and transfer veggies on top.

Add stock, thyme, bay leaves, chickpeas, salt, black pepper, and red pepper.

Cook on low for 6-8 hours.

Remove chicken, shred with two forks. Return the chicken to the Crock-Pot. Add kale and lemon juice. Return the lid and cook an additional 5-10 minutes until the kale is tender.

Remove thyme sprigs and bay leaves.



Creamy Butternut Squash Soup


Non-stick olive oil cooking spray

2 large butternut squash 

4 Tbsp olive oil

1/2 tsp ground cinnamon

2 medium yellow onions, diced

1/2 tsp red chili flakes

6 cloves garlic, minced

2 tbsp grated fresh ginger

1 tsp sea salt

8 cups vegetable broth

1/2 cup canned coconut milk


1. Set the oven to 375.  Spray two baking sheets or roasting pans with spray.

2. Halve the squash and remove the seeds.  Lightly brush each half with a little olive oil and sprinkle cinnamon.  Place the squash on the baking sheets, skin-side up and cover tightly with foil.  Bake for 45-60 minutes, or until the squash has softened.  Feel free to uncover the squash and turn them over for the last 5 minutes.

Meanwhile, heat the remaining olive oil in the stockpot over medium heat.  Saute the onions until translucent.  Add the chili flakes and saute for 3 minutes.  Add the garlic, ginger, and salt, and saute for 2 minutes, or until fragrant.  Remove the pot from the heat.  

When the squash is ready, remove it from the oven and let cool for 15 minutes.  Scoop the squash out of the skin and add to the pot, along with the veggie broth.

Return the pot to medium heat and bring to a simmer.  Simmer for about 15 minutes to allow the flavors to combine and deepen.  Add the coconut milk.

Blend the soup, in batches, until smooth.  Return the soup to the pot and heat through.  The soup can be refrigerated for up to 5 days and also freezes well. 


Spring Chili Soup W/ Zucchini & Carrot Noodles


  • 2 tablespoons extra virgin olive oil

  • 1 yellow onion, medium diced

  • 1 large red bell pepper, medium diced

  • 2 small ribs celery with leafy tops, medium chopped

  • 4 cloves garlic, pressed, grated or finely chopped

  • 3/4 tablespoon ground chipotle pepper powder

  • 1 28 ounce can plum tomatoes with the juice, pulsed a few seconds in the food processor or broken up by hand

  • 1 16 ounce can organic kidney beans, drained and rinsed

  • 1 quart vegetable or organic chicken stock

  • 1 pinch crushed red pepper flakes

  • 1/8 level teaspoon cayenne pepper 

  • 3/4 tablespoon chili powder

  • 1 teaspoon ground cumin

  • 1 tablespoon sea salt

  • 1/2 teaspoon freshly ground black pepper

  • 1/2 teaspoon fresh thyme leaves (or 1/4 teaspoon dried)

  • 1/2 tablespoon organic honey (preferably raw and local)


  • 1 zucchini, at least 1.5 inches in diameter

  • 1 carrot, at least 1.5 inches in diameter


Heat the olive oil over medium heat in a large soup pot. Add the onions, red bell pepper and celery and sweat about 10 minutes, stirring occasionally, until the vegetables are tender. Add the garlic, chipotle powder, crushed tomatoes, kidney beans and 1/2 cup water. Cook another 5 minutes, stirring occasionally (careful not to let the garlic burn). Add the stock, bring to a boil and let simmer 10 minutes.

Reduce the heat to medium low and add the crushed red pepper flakes, cayenne, chili powder, cumin, salt, black pepper, thyme and honey; stir well to combine. Let soup continue to cook another 10 -15 minutes; check your seasonings and add additional salt & pepper if needed before serving. Reduce the burner to warm if letting the soup sit on the stove for longer than 30 minutes. Add the spiralized zucchini & carrot noodles to hot soup 10 minutes before serving.

Tips for your veggie noodles:

  • There’s no need to peel your zucchini or carrot, just clean them well, cut off the edges and spiral away.

  • Cut your noodles about every 3 to 5 inches for easy eating.

Chicken, Bean, and Spinach Soup


2 tablespoons olive oil (divided)

1 small onion, chopped

1 green bell pepper, chopped

1 pound chicken breast or tenders

1/2 teaspoon dried oregano

1/2 teaspoon dried basil

1/2 teaspoon paprika

1 large carrot, peeled and cubed into very small cubes

5 medium tomatoes, chopped

1 can (15 oz) red kidney beans, drained

3 cups fresh spinach

4 garlic cloves, minced

4 cups (32 oz) chicken broth

2 cups water

1/2 teaspoon dried oregano

1/2 teaspoon dried basil



In a large soup pan, heat 1 tablespoon olive oil on medium-high heat. Add chopped onion and cook for 1 minute. Then add chopped green bell pepper and cook for another minute on medium-high heat. Remove vegetables from the pan.

Add another tablespoon of olive oil to the pan, heat it up on medium-high heat. Slice chicken into small pieces. Season chicken slices generously with paprika, oregano, basil, and salt. Sautee on medium-high heat until browned on both sides. The chicken does not have to be cooked all the way through, as you will continue cooking it in the next steps.

Return cooked onions and bell peppers to the pan. Add chopped carrots, tomatoes, red kidney beans, fresh spinach, and minced garlic. Add chicken broth and water. Add 1/2 teaspoon of oregano and 1/2 teaspoon basil. Bring to boil and then simmer for 15-20 minutes until carrots are cooked and chicken cooked through. Season with salt to taste.

Veggie Quinoa Chowder - Gluten Free


  • 1 lb diced butternut squash

  • 1/2 cup carrots sliced

  • 1/2 cup quinoa

  • 2 cloves garlic

  • 1 box (32 oz) vegetable broth

  • 4 cups of water

  • 1 can organic diced tomatoes

  • 1 tsp fresh thyme

  • 1 cup of organic sweet corn

  • 1/2 cup heavy cream

  • 1/4 cup chopped parsley

  • 1/4 tsp salt

  • 1/4 tsp fresh black pepper

  • 1/4 tsp cayenne pepper


Combine squash, carrots, quinoa, broth, tomatoes, thyme and water in a slow cooker.

Cover and cook on low for 8 hours

Stir in corn, heavy cream, parsley, salt, pepper and cayenne

Cover and cook on low another 15-20 minutes.

Turkey Chili


1 to 1½ pounds lean ground turkey
½ cup diced red onion, or more if desired
2 Tbls. fresh parsley or cilantro
1 heaping Tbls. chili powder
1 Tbls. minced garlic
½ tsp. crushed red chili flakes
15-ounce can white beans
15-ounce can kidney beans
15-ounce can black beans
15-ounce can pinto beans
15-ounce can lentils or adzuki beans
4 cups chopped zucchini
28-oz can crushed tomatoes
1 heaping tsp. sea salt


Brown the turkey or buffalo meat in a skillet and drain.

Turn a slow cooker to high setting. Add the meat, onion, parsley, chili powder, garlic, and red pepper flakes to the pot. Stir, cover and set aside.

Open and partially drain all 5 cans of beans; I leave a little liquid in to make my chili a little juicier. Add the beans, zucchini, and tomatoes to the cooker. Stir well.  Keep the cooker set on high for 4 to 5 hours or adjust heat to low and simmer for 6 to 8 hours.

Stir and taste occasionally, adjusting seasonings as needed. Add the salt just before serving to best preserve its nutrients.

Lamb Stew W/ Winter Veggies


  • 1 tbsp. butter or olive oil

  • 8-12 oz. pastured lamb stew meat, cubed, seasoned with salt, pepper and cumin

  • 2 onions, peeled and quartered

  • 3 garlic cloves, peeled and chopped

  • 4 cups water or stock

  • 1 cup organic red wine

  • Dash of cardamom

  • Dash of cinnamon

  • 1 tsp. dried rosemary

  • 2 carrots, chopped into 2-3 inch pieces

  • 1 parsnip, chopped into 2-3 inch pieces

  • 1 medium potato, chopped into 1-2 inch cubes

  • 2 collard green leaves, chopped into bite-sized pieces

  • 1 tsp. sea salt

  • 1/8 tsp. freshly ground black pepper

  • Parsley


In a soup pot, sear lamb cubes until lightly browned. Add onions and garlic and cook 2-3 minutes.

Add stock, red wine, dried rosemary, cardamom, cinnamon and bring to a boil.

Cover and reduce heat to medium/low for 45 minutes.

Add carrots, parsnip, and potato and cook 30-40 minutes.

Add collard greens, sea salt and black pepper and cook an additional 5-10 minutes.

Season with chopped parsley.

Squash Ginger Soup


  • 1-2 tbsp organic extra virgin coconut oil

  • 1 acorn or butternut squash, skinned and chopped

  • 2 medium carrots, chopped

  • 2 medium onions, chopped

  • 2 celery sticks, chopped

  • 3 cloves of garlic, minced

  • Large piece of ginger root (3 inches long)

  • Water to cover

  • Sea salt to taste


In a large pot…

Sauté carrots, onions, celery, and garlic in coconut oil

Add squash and ginger

Cover with water

Simmer for 30 minutes

Puree and adjust water to desired consistency

Add sea salt and simmer for 10 more minutes

Vegan Split Pea Soup



  • 2 cups dried split peas, sorted, rinsed, and soaked for 2 hours
  • 4 cups (1 quart) vegetable stock
  • 2 cups purified water
  • 2 tbsp olive oil
  • 1 medium white or yellow onion, finely chopped
  • 1 medium carrot, peeled and shredded
  • 3 cloves garlic, pressed or finely chopped
  • 1 bay leaf (fresh or dried)
  • 2 tsp granulated onion
  • 1 tbsp sea salt (more or less to taste)
  • 2 tsp course black pepper


Heat the olive oil over medium heat in a large soup pot and add the finely chopped onion and 1 tsp sea salt. Sauté until translucent, about 5 minutes. Add the shredded carrot and garlic and sauté another few minutes until very fragrant. Add the water, stock, granulated onion, 2 tsp sea salt, and bay leaf to the pot and bring to a boil. Add the rinsed and soaked split peas and reduce the heat to medium low. Simmer at least 2 hours until the peas are cooked through. Once the peas are cooked through, remove the bay leaf and use an immersion blender to blend to desired consistency.I blend about half and leave the other half whole for a chunky texture. For a smoother texture, let the soup simmer 4-5 hours and blend until smooth.

Cook once eat 2 or 3 times – this soup will keep in your refrigerator for up to 3 days in a sealed, glass container, or up to 3 months if frozen.

Sweet Potato, Kale & Corn Chowder


  • 1 Tbsp olive oil
  • 2 medium carrots, peeled and chopped
  • 1 medium red onion, chopped
  • 1 rib celery, chopped
  • 1 red bell pepper, chopped
  • 1 large sweet potato, peeled and chopped
  • 1 sprig fresh thyme, minced
  • 3/4 tsp ground turmeric
  • 1 medium tomato, chopped
  • 5 cups vegetable broth or water
  • 1 cup fresh or frozen organic corn kernels
  • 3 cups stemmed and chopped kale leaves
  • Salt and ground white pepper, to taste
  • Cayenne pepper, to taste
  • 1 Tbsp organic cornstarch
  • 1 Tbsp tepid water
  • 1/2 cup chopped fresh parsley


Heat oil in a large pot over medium-high heat. Saute carrots, red onions, celery, bell peppers, and sweet potatoes. 3 minutes. Add thyme and turmeric. Combine well with vegetables. Add tomatoes and broth; simmer 20 minutes.

Add corn, kale, salt, and white pepper. Simmer 5 minutes. Season with cayenne pepper.

Thicken either of two ways: Combine cornstarch with 1 tablespoon tepid water. With soup simmering, stir in cornstarch mixture. Continue to stir and simmer 3 minutes to thicken. Remove from heat and stir in parsley.