An organic, plant based diet with
lots of colorful veggies (mostly raw) and dark, leafy greens is the ideal eating
plan for treating almost every chronic illness but so many of us with
arthritis haven’t figured out what that looks like. How many salads can you eat
in a week, right? How many raw veggies can you eat before you become bored
silly? Well if you’re doing it right, one to two meals a day.
Having a big leafy green salad
with plenty of raw veggies on top is one of the most delicious and easy ways to
get your daily requirements of micronutrients and enzymes. It’s
anti-inflammatory too. That’s great for lunch, but what about dinner? Do you
crave something warm and heavier than salad? Notice I didn’t say substantial. A
big raw salad IS substantial. It’s just not as filling or comforting, nor does
it stay with you as long.
I’m going to share some really
delicious, arthritis busting soups today. With my way of preparing vegetarian soups,
you’ll never be bored Mama.
So what’s the big secret to
soup? There are actually two secrets: fat and pink salt. But how do you get fat
in a vegetarian soup? Think it’s an oxymoron? Nope. Lemme’ introduce you to
plant based fats.
Coconut oil
Coconut oil is an excellent
plant based fat. It takes great and it’s safe to heat. Start all your soups and
chili recipes by melting a generous portion of coconut oil in a large stock pot
and adding chopped onion till translucent. In some dishes, like coconut milk
ice cream you can really taste the coconut oil. Not so with most soups.
Pink salt
Pink salt (sea salt works
too) has no anti-caking chemicals and reportedly more minerals. There are
conflicting reports about the difference between pink salt and table salt with
iodine added. I’ve read online reports that say there is no difference yet all of
the nutritionists’ books I’ve read insist pink salt is not only safe but
actually has many redeeming qualities. I use a lot of pink salt in my salads.
My doctor says it’s okay because my blood pressure is low.
Soups
Are you under the impression
that vegetarian cuisine is boring or somehow limited? You would be mistaken. There’s
a whole world of vegetables and only a handful of animals that are slaughtered
for eating. Vegetarian cuisine can be hearty or light. It’s highly nutritious. It’s
flavorful. And it’s a much kinder way of living. These soups are husband tested
and approved but to be safe, plan for him a chicken breast on the side.
I’m including the brands I
buy because they have no fillers, preservatives or dangerous chemicals like
calcium chloride in them. I buy all organic ingredients. According to the
experts books I’ve read, this is so important. But I realize buying organic
takes a mindset shift. It’s not so much that we can’t afford organic produce.
It’s that we prioritize different things like wine, beer, travel, a better car,
etc. The reality is either you spend the money on healthy food or on hospital
stays later. It took me about five years to go from non-organic to partially
organic to fully organic. Now I will do without many other things (expensive clothes,
new household items, trips) before I skimp on food.
I don’t use recipes for my
soups. As long as I start with hot oil and onion, I know the rest will fall
into place.
Vegetarian Tortilla Soup
Corn tortillas, sliced in
thin strips and fried in coconut oil
(I like the organic ones by
La Tortilla Factory. Food For Life corn tortillas are all natural too.)
Coconut oil for frying
Coconut oil for sautéing
onion and for soup base, about 4-5 T.
Pacific brand vegetable stock,
about 24 oz.
Red bell pepper, chopped, about
half
Pomi chopped tomatoes with
juice, about 13 oz.
Victoria chopped mild green
chilis with juice, 2 small cans
Kidney beans, about 2 15 oz. cans,
rinsed
Plenty of mild red chili
powder, about 1 ½ T.
Cumin, about 2 t.
Jalapeno, about ¼, seeded and
chopped
Small package frozen organic
white corn (it’s important to buy organic because corn is a big GMO crop and
you don’t want that!)
Red onion, about half,
chopped
Garlic, about 4 cloves,
chopped
Toppings
Cilantro
Lime wedges
Red or green cabbage, sliced
thin
Coyo, all natural coconut
milk yogurt (Delicious and healthy in place of sour cream!)
avocado slices
Place coconut oil in large
stock pot. Sautee onion till soft. Add spices. Toss for a few minutes till
absorbed. Add beans and mild chilis. Stir to coat. Add stock and tomatoes.
Simmer on low about 15 minutes.
In heavy skillet, fry
tortilla strips till almost brown. Watch so they don’t burn. Transfer to paper
towels to blot excess oil.
Add pink salt and additional
oil at the end of cooking for more flavor is desired. I use olive oil at this
point but you can stick with coconut oil if you prefer.
Top with cilantro, cabbage,
tortilla strips and lime. You’re gonna’ love it. It’s “Souper” flavorful!
Vegetarian Posole
This special recipe has been
adapted by me for a vegetarian diet. It’s originally from the Ann Burch,
previous owner of the Side Street Café, Los Olivos California, courtesy of my long
time friend Karen Langley Stevens, Santa Ynez.
32 oz. Pacific brand
vegetable stock
Coconut oil
1 med. Yellow onion, chopped
2 T. mild chili powder
1 red bell pepper, chopped
6 to 7 cloves garlic, chopped
1 to 2 T. cumin
1 to 2 t. Mexican or Greek
oregano
2 16 oz. cans Juanita’s
Mexican style hominy, rinsed
3 T. cornstarch mixed with ¼ C.
water
Smokey hot chipotle powder, ½
t.
Garnishes
Chopped radishes, pico de
gallo, tortilla strips, chopped green cabbage.
In a large stock pot, sautee
onion in coconut oil till soft. Add chili powder, cumin and oregano. Stir till
coated. Add pepper, garlic, hominy. Stir for a few minutes till pepper is
softened and hominy is coated. Add stock and chipotle powder. Simmer till
gently boiling. Add cornstarch and water.
Simmer gently for fifteen
minutes. Top with garnishes. Posole is super delicious and filling without the meat.
I like to serve mine with my homemade cornbread and honey.
Vegetarian Minestrone
You are in for a treat. Even
if you’re not a minestrone fan, you’ll most likely love this one after a few
bites.
28 oz. fire roasted tomatoes
4 T. coconut oil
32 oz. Pacific brand
vegetable stock
½ package Penne or rotelli
pasta
1 16 oz. can each black,
kidney and navy beans, rinsed
1 oz. package dried porcini
mushrooms, minus a little
3 stalks celery, chopped
½ large yellow onion, chopped
Pink salt
1 C. chopped, fresh spinach
Sautee onion and celery in
coconut oil till soft. Add tomatoes, beans, stock and dried mushrooms. Add
pasta and simmer pasta according to package directions. Add spinach last, and
simmer five minutes or until softened. The addition of the porcini mushrooms is
incredible. Super hearty vegetarian soup.
Vegan Thai Coconut Curried Carrot
Wow, super good soup! You
will love this. Unless your guy is an advanced eater, he probably won’t like
this one. But don’t let that stop you from enjoying this. I based it on a soup
I had from the food bar at Whole Foods. Try both, and see which one you like
best!
Red Thai brand red curry
paste, to taste (I do about 1 ½ t.)
Mild Indian curry to taste,
(I add about 1 ½ t.)
Coconut oil, 3 – 4 T.
Coconut milk, 1 14 oz. can
(full fat)
2 ½ C. Pacific brand vegetable
stock
½ onion, chopped
5 lg. carrots, peeled and
chopped
Hot chili pepper flakes
Fresh ginger, chopped fine
Garnishes
Lime
Coyo all natural coconut
yogurt
Sautee onion in coconut oil
in large stock pot. Add carrots and stock and simmer 30 minutes.
Puree in blender. Return to
pot and add coconut milk, ginger, curries and pepper flakes. Simmer a few more
minutes and stir.
Garnish with lime juice and
coconut yogurt. Super flavorful! Try not to get curry on your hands. The smell
sticks with your hands for two days!
Well there you have it. I hope you enjoy these soup recipes as much as I (and hubby and son) do! And because I know you want to be proactive with your health, here’s a special gift for being my reader: You want stunning skin, an elevated mood and plenty of sustained energy throughout the day.
The only problem is you’re not always eating right, you don’t have a consistent routine for exercising at home, and you’re too tired (ok truth bomb, maybe even a little complacent!) to get started on a solid plan. Get some help already! I’ve got you covered with answers right here in a quick, easy to read, free download. I promise if you put the steps to work they will transform your current routines into something much more effective. Click here “The Five Pillars to Wellness“!
Bye for now,
Shiree’
