Hot and Cold Soups

Tomato Bean Barley Soup

7 cups vegetable broth (low sodium)
1 cup water
1 cup dried barley
1 teaspoon olive oil
1 tablespoon water
1 cup chopped onions
1/2 cup chopped organic celery
3 medium carrots, chopped
6 cloves garlic, chopped
1 14 1/2-ounce can chopped tomatoes (no or low salt)
1 15-ounce can kidney beans (no or low sodium), drained
1/4 teaspoon crushed red pepper flakes
8 packed cups organic baby spinach
1/4 teaspoon black pepper

In a large soup pot, bring vegetable broth, water, and barley to a boil. Reduce heat, cover and simmer for 20 minutes or until barley is tender. Meanwhile, heat oil and 1 tablespoon water in a pan. Add onions, celery, carrots, garlic, tomatoes, beans, and red pepper flakes. Cover and simmer over low heat for 15 minutes or until vegetables are tender. Add vegetable/bean mixture to barley pot, stir in spinach and pepper and simmer an additional 5 minutes or until spinach is wilted. Serves 6.

Hearty Ginger Lentil Soup

8 cups carrot juice
4 cups water
1 cup dried lentils (do not soak)
1/2 cup uncooked brown rice
2 zucchini, finely chopped
2 carrots, chopped
1 red bell pepper, finely chopped
1 onion, finely chopped
6 cloves garlic, minced or pressed
3 tablespoons grated fresh ginger root
3 tablespoons Dr. Fuhrman’s VegiZest
1 teaspoon ground coriander
1/2 teaspoon ground cumin
1/8 teaspoon ground allspice
2 sweet potatoes, peeled and cut into 1" cubes
2 bunches Swiss chard leaves and stems, chopped
1/2 cup chopped fresh parsley

Place cucumbers and fresh red bell peppers in a food processor. Pulse until chopped in small pieces. Add canned tomatoes and roasted red peppers. Pulse a couple of more times until finely chopped. Add tomato juice and rest of ingredients and pulse until well mixed. Cover and chill for at least 2 hours for flavors to mingle. Before serving, garnish with cucumber slices, if desired. Serve chilled. Serves 7.

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Watermelon Goodness


Jacki Donaldson of That’sFit passes along 4 reason to eat watermelon. Have a look:
  • Watermelon juice beat out tomato juice on the lycopene front in a recent study. Research suggests that lycopene may be a cancer killer.
  • A compound in watermelon can help with your skin's healing and regenerative processes.
  • Watermelon is practically calorie-free. It contains less than 50 calories per cup which makes it a grand way to satisfy a sweet tooth.
  • Eating watermelon is a great way to hydrate. There's 141 grams of water per each cubed cup.
Watermelon rocks, especially on a hot summer day. Give this recipe a try:
Watermelon Ices
5 cups seedless watermelon
1/2 cup raisins
Blend watermelon and raisins in a blender, food processor, or VitaMix until they form a creamy liquid. Pour into paper cups and freeze for one hour only. Remove partially frozen treat from the freezer. Blend again, spoon the mixture back into the cups, and place back in the freezer until served.
That reminds me, I have a hunk of watermelon in the fridge!

Power Lunch!

Creamy Fruit and Berry Smoothie
1 cup pomegranate juice
1/2 cup vanilla soy or almond milk
1/2 cup frozen strawberries
1/2 cup frozen blueberries
1/2 cup frozen peaches
1 banana
2 tablespoons ground flax seeds
Blend all ingredients together in a high powered blender. Serves 2.

Portobello Red Pepper Sandwich
SANDWICH
1/2 large red onion, thinly sliced
4 large Portobello mushrooms, stems removed
4 (4 inch) whole wheat pitas
2 cups large arugula leaves
2 medium drained roasted red bell peppers, from jar,
seeded and cut into 1/2-inch-thick slices


TAHINI SPREAD
3/4 cup raw tahini (pureed sesame seeds)
1/2 cup water
1 tablespoon fresh lemon juice
1 tablespoon Dr. Fuhrman’s VegiZest
1 teaspoon Bragg Liquid Aminos or low sodium soy sauce
1 large pitted medjool date, chopped or 2 deglet noor
1 small clove garlic, chopped
Preheat oven to 375 degrees. Arrange mushrooms and onions on baking sheet and roast until tender, about 15 to 20 minutes. Meanwhile, make tahini spread by blending all spread ingredients together. When mushrooms/onions are done, split pitas in half horizontally and warm slightly. Spread generous amount of tahini spread on top half of split pita. Place 1/2 cup arugula on bottom half and then, 1 mushroom cap (pat dry with paper towels to absorb liquid), sliced onion and roasted red pepper. Serves 4.

Baked Potato Fries
2 pounds Yukon Gold potatoes or sweet potatoes
4 cloves fresh garlic, pressed or 2 tsp garlic powder
1 tablespoon olive oil
2 teaspoons onion powder
no salt herb seasoning
Preheat oven to 350 degrees. Peel potatoes if not organic and cut into strips. Mix remaining ingredients and toss with potatoes. Bake for 30 to 45 minutes or until lightly golden and tender. Serves 4.
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