Blog | Recipes

Tomato Potato Soup

March 6, 2020
Tomato Potato Soup

The tomato potato soup happened one day that JP was feeling under the weather and I didn’t have a lot of produce in the house.

You know when you have a cold that leaves you without energy and even worse, without appetite? Well, this was were JP was at. When dinner time came, I had to think of something quick. A simple dish that’s loaded in nutrients…soups are always the answer for me here.

But since it was already towards the end of the week, I had already used all of my veggies earlier on the week. The only veggies that I had left were baby potatoes, tomatoes, and celery. So that would have to work.

Now, perhaps potatoes and tomatoes are not at the top of the list when it comes to super nutrition. Typically we associate healthy with greens. But potatoes and tomatoes have a lot more to offer than “fries with ketchup”.

Potatoes are starchy and can give the body energy. Which is exactly what we need when we are feeling down. It also is a source of potassium and if you keep the peel, you get a little dose of fiber. So don’t eliminate potatoes from the menu out of a carb fear.

The other main ingredient here are the tomatoes. Their beautiful red color is an indication of its nutrition. Tomatoes are rich in vitamins (like vitamin C and vitamin E) and antioxidants (like lycopene). And you know how we always talk about the healing properties of nature and food? Well, lycopene has actually been linked to supporting heart health and cell health. Pretty neat, right?

A few other nutrition superstars in this soup is the onion and garlic with their amazing immune boosting properties. I also added a good amount of turmeric, which explains the yellowish color of this soup. Turmeric works as a potent anti-inflammatory and adds a nice flavor kick to soups.

Last but not least, you probably have noticed the addition of canned coconut milk to most of my soups. The thing with soups is that you want to add as much nutrition to the dish to help your body feel satisfied. The coconut milk adds a nice dosage of healthy fat and flavor. Mission accomplished!

And I am happy to report that nutrition beat the cold! So if you are feeling under the weather, make sure to not overlook your nutrition. Simple ingredients like onions, garlic, turmeric, tomatoes can offer your body the strength and boost it needs. And soups are a great way to load up on nutrients when your appetite is not fully there.

Well my dear friends, see you in the kitchen!

Tomato Potato Soup

Potato Tomato Soup Recipe

Serves 3-4

Ingredients:

  • 5 medium tomatoes cubed ( I used Roma)
  • 6-7 baby potatoes cubed
  • 4 celery sticks sliced
  • 1 white onion chopped
  • 3-4 garlic cloves minced
  • 1 coconut milk can
  • 2 cups filtered water
  • Spices to season 1 TBSP each: turmeric, smoked paprika, garlic powder, oregano
  • Salt and black pepper to taste
  • Optional: hemp seeds and green onion to top

Instructions:

  1. In a medium pan, cook the onion with a little olive oil for about 5 minutes. Add the fresh minced garlic and cook for an extra minute.
  2. Add the spices, celery, tomatoes, and potatoes. Stir and allow to cook for a couple of minutes.
  3. Now add the water, salt, and pepper. When the water starts to boil, lower the heat to medium low, cover pan with lid and let cook for about 15 minutes.
  4. Check that all the veggies are cooked by poking the potatoes with a fork. If it’s soft then it’s cooked.
  5. Remove pan from stove and blend soup with a hand blender. Be very careful so the hot soup doesn’t splash on you.
  6. Add the coconut milk, stir, and take it back to the stove. Allow the soup to boil and turn off heat. This step is also when you try your soup and tweak seasoning if needed.
  7. Enjoy!

Tomato Potato Soup

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Creamy Spinach Soup

February 18, 2020
Creamy Spinach Soup

I’ve been in a soup phase lately. Can you tell? When it comes to my wellness routine, I like switching things up to keep things exciting. Recently, I’ve started making soups to enjoy at dinner time. And honestly, this creamy spinach soup is at the top of my list of favorites. Right there with my lentil soup.

Ever since I was a kid, my dinners were smaller and simpler than my lunch. As a kid, I would typically have a simple sandwich and a glass of fresh made juice or milk. After becoming a nutritionist, or what the youngsters call “woke”, I’ve been making tweaks to improve the quality of my dinners.

Some of these tweaks included swapping my juice and milk for water. This is a great way to cut back on the amount of daily sugar. I also started adding veggies to my sandwiches for a nutrient boost. And when my body started reacting to wheat, I changed my bread to gluten-free. But I knew that I could still do better. Especially because gluten-free bread does not equal healthy.

I love soups because they are such a great way to enjoy a nutrient dense and light dish. It’s quite perfect for dinner to be honest. You can go to bed in a satisfied way with little to none risks of experiencing any gut or indigestion issues. So a win-win.

This creamy spinach soup has the added bonus of having tons of spinach. Why is that good for dinner? Well, spinach just so happens to be a great source of magnesium, a mineral that really helps the muscles of the body relax – getting you ready for a perfect night of sleep.

So let’s get ready to do some cooking, shall we? See in the kitchen!

Creamy Spinach Soup
Creamy Spinach Soup

Creamy Spinach Soup Recipe

Serves 3-4

Ingredients:

  • 1/2 bag frozen spinach (about 8 oz).
  • 2 cups broccoli florets
  • 1/2 white onion (sliced)
  • 5-6 baby potatoes (chopped)
  • 1 leek stalk (chopped)
  • 2-3 green onion stalks (chopped)
  • 2 cups water
  • 1 can coconut milk
  • Spices: smoked paprika, nutmeg, garlic powder.
  • Salt and black pepper to taste.

Instructions:

  1. In a medium pan over medium-high heat cook onions (with a little olive oil) for about 5 minutes. Add chopped leeks and cook for a couple of extra minutes.
  2. Next, add all the other ingredients except the coconut milk. Allow water to start boiling, lower heat to medium-low heat, cover pan with lid. Allow veggies to cook for about 15 minutes. Make sure that the potatoes are cooked properly.
  3. Remove pan from stove and blend soup using a hand blender.
  4. Lastly, add the coconut milk and take pan back to stove. Mix well until evenly combined and allow soup to boil. Try the soup and adjust seasoning to taste.
  5. Enjoy!

Creamy Spinach Soup
Creamy Spinach Soup

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Sweet Potato and Beet Soup

February 17, 2020
Sweet Potato and Beet Soup

Lately, I’ve really been into making soups a part of my weekly meal prep routine. This way I can enjoy a nice cup of nourishing soup for dinner every night. Which is why I’ve been feeling extra adventurous and not only sticking to my lovely lentil soup (here’s my lentil soup recipe in case you want to give a go).

Sweet potatoes and beets might not be the first veggie combination that you would find in a soup. And even I was a bit skeptical when I first tried this one. I’m used to eating stuffed sweet potato and raw/cooked beets with my salads separately. But together in a soup, not so much.

Well, I am here to tell you that this soup couldn’t have come out more perfect! I first came across this combination in a soup recipe by Pick Up Limes and I just happened to have beets and sweet potatoes at home. So why not?

I loved this one not only because of the flavor, but it’s a true nutrition dream when talking about all the amazing nutrients you get. It’s rich in fiber, tons of antioxidants, vitamins & minerals, and healthy fats. I can’t forget to mention the circulation boosting properties coming from the beets.

Did you know that beets are a great source of nitrates? Your body then converts it to nitric oxide which is really great for blood vessel health and circulation.

So now, let’s dive into this deliciousness, shall we? See you in the kitchen!

Sweet Potato and Beet Soup
Sweet Potato and Beet Soup

Sweet Potato and Beet Soup Recipe

Ingredients:

  • 2 sweet potatoes (peeled and cubed)
  • 4 small beets (peeled and cubed)
  • 1/2 white onion (sliced)
  • 4 garlic cloves (chopped)
  • 1 can coconut milk
  • 2 cups water
  • Spices: 1 TBSP of each smoked paprika, chili powder, garlic powder.
  • Salt and black pepper to taste
  • Olive oil

Instructions:

  1. In a medium pan using medium-high heat, cook the onions with a little olive oil for about 5 minutes. Add the chopped garlic clove and cook for a couple of minutes extra.
  2. To the same pan, add sweet potatoes, beets, spices, and water. Allow water to boil, turn down stove to medium-low, cover pan, and cook veggies for about 15 minutes or until potatoes and beets are soft.
  3. Once veggies are cooked, remove pan from stove. Using a hand mixer, blend the veggies into a cream.
  4. Add coconut milk to veggie cream. Take pan back to the stove and mix well until coconut milk is well incorporated into soup. This step is also where you can try the soup and see if it’s missing any seasoning. Allow soup to boil and turn off heat.
  5. Enjoy!

Sweet Potato and Beet Soup
Sweet Potato and Beet Soup

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Green Split Pea Soup

February 3, 2020
Green Split Pea Soup

One of my favorite things to cook is soup. And this girl was on a mission to getting green split pea soup right.

I can pretty much successfully make a delicious lentil soup with my eyes closed. But I had attempted green split pea soup a few times without loving how it came out. You know that dish that you make and it just kind of stays in your fridge because nobody really wants to eat it? Well, that was me with my green split pea soup saga.

So hard confession time now. I thought that I could basically repeat what I did when cooking lentils with split peas. Not the case though. Honestly, it didn’t matter how much I cooked it for, the split peas still were a little too hard for my taste. So I finally decided to do what I was refusing to do before (maybe out of laziness?). BLEND THE SOUP AFTER COOKING!

And there you have it my dear friends. Honestly, that’s all you have to do. Cook your split peas with the seasoning to your taste, blend it, and enjoy this nourishing and comforting dish.

One of the many reasons I love this soup, is that unlike some veggie soups, this one is packed not only with fiber, but also protein. Green split peas are pretty rich in protein and that’s super important when it comes to helping you feel satisfied after a meal. And although this recipe is not very rich in healthy fats, you can always top your soup with avocado slices. And voila! You have a simple, inexpensive, and super complete meal.

Enough chit chatting though. Let’s make our soup, shall we?

Green Split Pea Soup
Green Split Pea Soup

Green Split Pea Soup Recipe

Serves 3-4

Ingredients:

  • 1 1/2 cups green split peas
  • 4 cups water (add more for more liquid consistency)
  • 3-5 celery stalks chopped (depending how big the stalks are)
  • 1 leek stalk chopped
  • 1/2 white onion chopped
  • Handful fresh cilantro
  • Spices to taste: smoked paprika, turmeric, garlic powder, salt, and black pepper.

Instructions:

  1. In a medium pan, cook onions and leek with a little olive oil for about 5 minutes (use medium-high heat).
  2. Add all other ingredients to pan. When water starts to boil, lower temperature of stove, cover pan with lid, and cook for about 40 minutes. Stir every now and then. Taste and tweak seasoning.
  3. Remove soup from stove, blend until smooth, and enjoy!

Note: If you like a more liquid soup, just add a little more water and blend until smooth desired texture.

Green Split Pea Soup with Avocado Slices for a Healthy Fat Boost!

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