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soups &
accompaniments

GREEN PEA SOUP yields 4 quarts

To spike up the flavor, serve this soup with onion or garlic sprouts; to perk up the color, serve
with baby beet or radish sprouts in place of the standard croutons.

1 onion, chopped 1. In a 5-quart pot, sauté the onion and garlic in the oil or butter
3 cloves garlic, diced until lightly browned.
yields 3 quarts ¼ cup oil or butter 2. Add the peas, zucchini, salt, pepper, and water and bring to a
3 cups green peas, fresh or frozen boil. Continue cooking at a low boil for 10 minutes.
1 zucchini, unpeeled 3. With a blender, puree the soup until smooth. Add more water
SPINACH SOUP 1 teaspoon salt till the desired consistency is reached.
A soup full of nutrients and flavor. Be Dash of ground black pepper
sure not to overcook the spinach, or it 4 cups water
will lose both its color and nutrients.
2 quarts chicken stock
½ cup barley, soaked overnight CORN SOUP yields 2½ quarts
2 cups water
½ teaspoon sea salt Enjoy the many benefits of the nutrients found in this flavorful corn soup. This soup is just
2 cups (16 ounces) chopped spinach brought to a boil and not allowed to simmer so that the kernels will stay crisp and the
vitamins and enzymes (and sweet, delicious corn flavor!) will stay intact. Extra stock can be
2 cups cauliflower florets
stored and used for other soups.
1. In a 4-quart pot, cook the chick- CORN STOCK
en stock, barley, and water for 1 tablespoon sunflower seed oil 5 ears of corn
45 minutes, or until the barley is 1 onion, thinly sliced 3 leeks
done. 1/3 cup gluten-free rolled oats
2. Add the salt, spinach, and cau- 1 tablespoon salt 1 bay leaf
liflower and bring to a boil. Sim- 1 red bell pepper, chopped, 1 clove garlic
mer for 2 minutes and serve. If for garnish 8 cups water
desired, puree with an immersion 2 scallions, chopped, for garnish 1 small carrot, peeled
blender before serving. 1. First prepare the corn stock: Cut the kernels off the cobs and set aside. In a large pot, place the ears of
corn (with the husks and silk), leeks, bay leaf, garlic, water, and carrot and bring to a boil. Let simmer
for 40 minutes. Strain the stock, reserving the liquid. Discard the vegetables.
2. Heat the sunflower seed oil in a 6-quart pot and sauté the onion for 5 minutes.
3. Add the reserved kernels, oats, 5 cups of the corn stock, and salt and bring to a boil. Once boiling,
turn off the heat.
4. When serving, garnish with the chopped red bell pepper and scallions.

Spinach Soup
212 HEALTHY EVER AFTER simmer for 5 minutes. paragus to the pot, and bring to a boil. Reduce the heat and ered, for 30 minutes. With a blender, puree until smooth. limp and transparent, but not brown. 20 minutes, adding water as necessary. The onion should be 3. Add the remaining 6 cups of water, salt, pepper, basil, and as- 2. Add the zucchini, potatoes, and 2 cups of water. Cook, cov- 1. In a 5-quart pot, cook the onion and garlic in ¼ cup w

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move from the heat immediately.
florets. Add it to the pot and re-

necessary.
Cook for 2 hours, adding water as
fill the pot three-quarters full.
split peas, and enough water to

al 10 minutes.
squash and sauté for an addition-
until lightly browned. Add the
ions, garlic, and celery in the oil

yields 4 quarts

grated
for garnish
1 cup frozen green peas, thawed,
Dash of ground black pepper
mediately before serving. This soup freezes well.
1 tablespoon salt
4. Spoon a tablespoon of green peas into each soup bowl im-
6 cloves garlic
cubes and return it to the soup.
cubed
3. Discard the carrots. Cut the chicken or turkey meat into ½-inch
or yellow squash, peeled and
smooth.
3 pounds (about 3 large) zucchini
2. Remove the cooking bag. With a blender, puree the soup until
lima beans
three-quarters full and cook for 2–3 hours.
1 pound (about 2 cups) large
beans, squash, garlic, salt, and pepper. Add water to fill the pot
3 carrots, peeled
Place the cooking bag in an 8-quart pot together with the lima
4 chicken cutlets or 2 turkey wings
1. Place the chicken or turkey and the carrots in a cooking bag.
as coffee whitener, white flour, and flavor enhancers. It’s a warming hearty soup ideal for winter.
This soup is a healthy version of the commercial ones that contain unnatural ingredients, such
GLUTEN-FREE CREAMED CHICKEN SOUP
yields 7 quarts

18 yields 7 quarts 4 yellow squash, unpeeled and 1/3 cup oil 3 stalks celery, diced 4 cloves garlic, minced 2 onions, minced SPLIT PEA SOUP YELLOW soups & accompaniments
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