Summer Squash Soup w Fresh Garden Herbs

Many of you know how I love my pureed vegetable soups.  This one is simple and uses all fresh summer ingredients straight from your garden (or farmer's market for you brown thumbs out there).  I served this as a starter course to a delicious summer meal but would also be delicious by itself.  Using water instead of chicken stock, this recipe really highlights the fresh vegetables and herbs of summer.  I know what you are thinking:  Soup in the summer?  Yes!  It's delicious and, according to traditional Chinese medicine, this is a cooling soup which will help balance the heat in your body.  Go ahead; give it a try!

Another delicious healing soup to add to your collection!

Ingredients (Serves 2):
1 small yellow onion, chopped
1tbs extra virgin olive oil
2tsp minced garlic
4 yellow squash, cut into 1/2" rounds
1 handful cilantro, leaves and stems, chopped
1/4c fresh basil, chopped
1tsp corriander
1/2tsp red pepper flakes (optional)
1/2tsp salt plus more to taste
2c filtered water plus more if needed to blend
1/2 lime

Directions:
1. In a large soup pot, heat oil over medium high heat.  Saute onion for about 5 minutes, add garlic and continue to cook stirring occasionally until onion begins to brown.
2. Add in corriander and stir until fragrant, about 1 minute.  Add yellow squash, cilantro, basil, red pepper flakes, and salt.  Pour in 2c water.  Bring to a boil, stir well, and cover.  Bring soup to a simmer and cook 15-20 minutes or until squash is very tender.  Squeeze in some fresh lime juice and turn off eat.
3. Using an immersion blender, blend the soup until smooth.  Add water if it is too thick.  Taste and adjust seasonings as needed.
4. Serve warm and garnish with fresh cilantro, basil, or lime wedges.  Enjoy!

Coconut Cream of Broccoli Detox Soup

This delicious detoxifying soup is vegan, low fat, low sodium and high in nutrients.  It is full of broccoli, spinach, onion, ginger, celery and parsley.  I used a little coconut milk to round out the soup and add some richness and creaminess without compromising the detoxifying qualities of the dish.  If you like your soup thicker, add less liquid when cooking.  However, do not pour out any of the broth after you cook your vegetables;  much of the nutrients end up there!  Serve this plain for with a big scoop of rice in the middle.  And remember, healthy detoxifying foods don't have to be flavorless!

Health in a bowl: yum!

Ingredients:
2 large cloves garlic, minced
1 yellow onion, diced
1 red onion, diced
1 inch fresh ginger, peeled and minced
2 broccoli florets, washed and cut into pieces
8oz fresh spinach leaves
4 ribs of celery, trimmed and chopped
a large handful fresh parsley, chopped
1qt unsalted gluten free vegetable broth
1c fresh water, if needed
juice of 1 lime
1/3c coconut milk
sprinkle of sea salt, if needed

Directions:
1. Place vegetables, garlic and ginger in a large soup pot over high heat.  Add the vegetable broth and water if needed.  (You want just enough liquid to barely cover the vegetables and remember, the spinach will cook down quite a bit so don't add too much liquid).
2. Bring to a boil.  Reduce heat, cover and simmer 20 minutes or until vegetables are tender.  Use an immersion blender to puree the soup.  Add lime and coconut milk.  Taste and add salt if desired.  Serve hot with rice.

Vegetarian Mulligatawny Soup

Mulligatawny Soup is an Indian curry soup usually made with chunks of chicken, beef or lamb.  I love the taste of curry, but was looking to make a healthier Indian inspired dish.  The result was a creamy, pureed vegetable soup with a rich curry flavor and a kick of spice at the end.  This dish is vegetarian, vegan, and will detoxify your system.  I am very fond of detox soups, after I discovered them a few years ago.  When I eat a bowl of detox soup, I feel as if I am doing something truly good for my body.  With all of the desserts and sugar I have been eating recently, my body could use a break.  Below, I have listed not only my recipe, but the health benefits of each ingredient in the soup:  enjoy!

Rich and comforting:  perfect to eat as the weather cools down

Ingredients:
1tbs avocado oil    [Rich in omega-3's, omega-6's, and vitamins A, D, E]
4 cloves garlic, minced    [antibiotic, cleanses blood, lowers LDL, antioxidant, lowers blood pressure]

1 inch fresh ginger, grated    [high in potassium, magnesium, copper, manganese, vitB6, GI relief, anti-inflammatory, inhibits cancer cells, boosts immune system]
2tsp curry powder     [anti-inflammatory, prevents cancer, prevents Alzheimer's, improves memory]
1tsp turmeric     [prevents cancer, natural detoxifier, prevents Alzheimer's, anti-inflammatory, slows progression of MS, increases metabolism, antiseptic properties]
1/2tsp cayenne pepper     [lowers blood pressure, promotes digestion, anti-inflammatory]
2tsp gluten free red curry paste
1 red onion, diced     [high in polyphenols, flavinoids, chromium, vitamin C, fiber and maganese; antioxidant, lowers the risk of cancer]
6 carrots, peeled and sliced     [protects against cardiovascular disease, prevents oxidative damage, eye health, anti-cancer, high in beta-carotene, vitamins A, C, C, fiber, potassium]
1/2 head cauliflower, chopped     [high in vitamin C, K, folate, B6, natural detoxifier, antioxidant, anti-inflammatory, digestive support]
2 large Granny Smith apples, peeled, cored and diced     [high in flavinoids, fiber, vitamin C, polyphenols, antioxidant, helps control blood sugar, anti-cancer, anti-asthma]
1 medium sweet potato, peeled and diced     [high in vitamins A, C, copper, manganese, antioxidant, anti-inflammatory]
1/2 head cabbage, shredded     [lowers cholesterol, high in vitamin K, C, fiber, maganese, prevents cancer due to its high antioxidant properties, anti-inflammatory properties and levels of glucosinolates, offers digestive and cardiovascular support]
1 quart gluten free vegetable broth/stock
2c tomato juice     [high in vitamins C, A, and all the B vitamins; helps prevent cancer and cardiovascular disease]
1 14oz can coconut milk     [high in vitamins A, E, iron, fiber and electrolytes, boosts immune system, anti-inflammatory, lowers blood pressure]
Juice from 1 lime     [high in vitamin C, flavinoids, natural detoxifiers, and helps with urinary and digestive disorders]
Cilantro, for garnish

Directions:
1. Combine all of the ingredients in a slow cooker except the coconut milk and lime.  Cover and cook on high until vegetables are very tender, about 5 hours.
2. Using an immersion blender, blend the soup until pureed and smooth (this is easier on your digestive system than leaving the vegetables whole).  Alternatively, you can use a blender, but be careful:  blending hot liquids can build up steam and blow the top of the blender off so do it slowly and give it plenty of time to vent.
3.  Add the coconut milk and lime and blend again if needed.  Heat until hot (don't boil).  Serve with cilantro, if using.