Leek, Spinach & the Kitchen Sink Soup w/Tofu (Vegetarian)

Well, you'd probably think with the weather getting nicer (yesss!) that I'd stray away from soup but there is just something so soothing and simple to me about a bowl of soup. I love that you can make a big pot of it on a Sunday and rely on it all through the week- maybe for lunch with a half sandwich, or for a super fast dinner with a green-leafy salad! Soup just knocks my socks off-winter, spring, summer or fall! This soup is full of so many healthy veggies that I've been learning about to help me reduce the inflammation in my body-(if you have no idea what I'm talking about, refer to this post.)
For example, the spinach in the soup is an awesome antioxidant (which help to repair our cells in our body), and is really high in vitamin K (which helps our blood do what it needs to do & protects our bones)
Leeks are great for us because of the way they help our cholesterol levels, and the vitamin C levels inside a tomato is through the roof!! I've just touched on only a few benefits of the ingredients in this "Kitchen Sink" soup- give it a shot!

Ingredients & Recipe:
Printable Recipe

• 5-6 cups of vegetable stock or broth (use the kind with No MSG, 98% fat-free, low sodium)
• 6-7 white mushrooms, sliced thin
• 1 large leek, or 2 small leeks, rinsed well then sliced thin
• 3 garlic cloves, minced
• 1 large tomato, chopped
• 1 medium zucchini, chopped (optional)
• 1-2 green onions, chopped (optional)
• 2-3 cups of fresh baby spinach
• 8-10 oz. extra firm tofu, pressed, then cubed
• Kosher salt, Pepper
• 2 Tbls. fresh parsley, chopped
• Olive oil
• Cooking spray

Begin by heating a drizzle of olive oil on the bottom of a Dutch Oven or a large pot, over medium heat. Add the mushrooms, leeks & garlic, and saute for 5 minutes just until they begin to get a little tender. Stir in the stock/broth and simmer for about 10 minutes.

Meanwhile, bring a small skillet up to medium heat. Spray it lightly with cooking spray and give it a very light drizzle of olive oil. Sprinkle in a little salt and pepper directly into the pan, then place the pressed/cubed tofu into the skillet to brown for about 3-4 minutes on each side.

Once the tofu is seared, finish up by performing the "kitchen sink" technique; toss in the cooked tofu, the tomatoes, zucchini, green onion, baby spinach (as is, no need to chop, it will wilt down), parsley, and a little salt and pepper to taste. Give it a stir, let everything heat through for about 5-8 minutes then give it a taste (do you need more salt? more pepper? more parsley? add whatever you need). Now it is time to enjoy!

You Could Also Try...

• Add in 2 Tbls. of "Tom Yum" paste from the Asian Food Market or aisle, right at the end during the "kitchen sink" portion, to give the soup an Asian-flair.
• Instead of tofu, sear pieces of Tilapia in a skillet (just like we did with the tofu), and add it to the soup for a delicious Omega-3 Kick!

"Zero"-Spinach Soup

Soup is something that can be a total life-saver during the week, especially when you can feel guilt-free about each serving! I call this "zero" soup because with all the veggies and the clear broth, there are very limited calories and tons of nutrients - and just because this soup is good for you, do not assume it is limited on taste- because it is not!
(The nutmeg at the end really adds a depth of flavor that you just can't get with anything else, so don't skip it- no, it won't taste anything like pumpkin pie, I promise!! )

Ingredients & Recipe
Printable Recipe

• 1/2 onion, chopped
• 2 garlic cloves, minced
• 1 celery stalk, chopped
• olive oil
• 2-3 cups (firmly packed) fresh spinach
• 2 cups of vegetable broth, plus more if desired
• S & P
• dash of nutmeg

Heat a large pot or Dutch oven over medium heat. Drizzle in a tablespoon or so of olive oil and begin to saute the onion, garlic and celery, for about 5 minutes until they begin to soften.

Pour in 2 cups of broth, bring up to a boil. Add in the spinach, cover and simmer for 6-8 minutes. Remove the pot from the heat, uncover and let it stand for about 5 minutes. Transfer the soup into a blender in batches and blend to your desired texture, or use a handheld blender to puree right in the pot. Season the blended soup with S & P, nutmeg, and add a little more broth as you like. Serve nice and hot, with no guilt!

You Could Also Try...

• Add in turkey meatballs to the soup after blending
• Use a 10 oz. box of frozen spinach instead of fresh, no need to defrost

Crock Pot Veggie 'N' Lentil Soup

My girlfriends reminded me the other day how important a crock-pot can be in the winter. Just turn that puppy on in the morning before work, or at lunch, and when you get home you'll have the most comforting and simply meal to feast upon!

If you don't have a crock-pot, you can get a basic model at Kohl's, Target, Meijer, or Wal-Mart for under $30. And don't be mistaken...a crock pot can also be used for side dishes, main dishes, stews, chili's & even desserts!! I'll post some good ideas starting with this simple vegetable and lentil soup that is both healthy AND gluten-free! Yeah baby!

Ingredients & Recipe:
Printable Recipe

• 2 (19 oz.) cans of lentil soup (I like the one from Trader Joe's or Amy's brand)
• 1 (15 oz.) can of stewed tomatoes
• 1 (14 oz.) can of low-sodium, all-natural, no MSG vegetable broth (or chicken broth)
• 1 white onion, chopped finely
• 1 green pepper, chopped finely
• 3 celery ribs, chopped
• 1 carrot, peeled and chopped
• 2-3 garlic cloves, minced finely
• 1 tsp. dried marjoram or oregano

Simply combine all the ingredients in your crock-pot and stir up well. Cover and turn the crock-pot to Low. Cook for 6 hours. Done:)

You Could Also Try...

• Add in 1 pound of raw skinless chicken breast, cut into cubes, for extra protein and heartiness
• Remember to be creative with your ingredients; don't love green peppers? Add in 1 cup of frozen peas instead

Comforting Chicken, Veggie & Rice Soup

Brrrr, it's been so darn cold lately. It's tough to get out of the warm, cozy bed sometimes and then have to head out into the freezing tundra that is Michigan. Despite my wool socks, puffy coat and knit hat, some days I still need something to help warm me up after work. So I made this hearty soup to eat all week long. I have been heating up for a quick lunch or for an easy no-fuss dinner, and thawing myself out all the while! Never underestimate the power of a warm tummy!


Ingredients & Recipe:
Printable Recipe

• 2 chicken breasts, trimmed, poached/boiled in salted water, then shredded
• 2 Tbls. olive oil
• 3 celery stalks, chopped roughly
• 2 carrots, peeled then chopped roughly
• 1 leek, white parts chopped, or substitute 1/2 white onion, chopped
• S & P, a few dashes of dried oregano, parsley or whatever herbs you like
• 1/2 cup uncooked rice- I use brown rice for added fiber and nutrition!
• 3-4 cups of chicken stock/broth (make sure if you buy chicken broth to get the "all natural, low sodium, no MSG" type)

Begin by heating a large pot over medium-low heat. Drizzle in your olive oil and next add in all the raw veggies. Cook them until they begin to get soft, about 7-10 minutes. Add in the shredded chicken, S & P, herbs and rice, followed by enough stock to get your desired consistency (I am a broth person, so I use probably all 4 cups, but you could get away with using just 3 or so).

Bring it all up to a boil...the longer the better but at least 3o minutes to really blend all the flavors together. Serve right away, or cool off and freeze it away for another day!

You Could Also Try...

• If you're not a "rice" person, add in some barley, pasta, lentils...
• Instead of shredding the chicken, chop it into chunks

Cabbage Soup... A Delectable Difference!

For one reason or another, cabbage soup has been brutalized in American culture as being "nasty", "tasteless", and "gassy"....well I can't take the gas away from cabbage soup, but I sure extinguished the negative connotation that it has had for years with this recipe! I tried doing the "7-day Cabbage Soup diet" with this recipe, and only lasted until day 4 until I couldn't eat anymore soup, but not because it didn't taste good...I won't comment further...

Ingredients & Recipe:
Printable Recipe

• 6 green onions, chopped
• 1 green pepper, chopped
• 2 onions, chopped
• 4 carrots, chopped
• 4 celery stalks, chopped
• 2-3 roma tomatoes, chopped
• 1 head of cabbage, outer most leaves removed, the rest chopped
• 1/2 bag of baby spinach, chopped
• 1 package of onion soup mix, perhaps Lipton or another brand
• 3 cups of chicken or vegetable broth
• 4 cups of water
• 1 cup tomato juice (optional)

You may need to use two large pots!

Literally, all you need to do is throw the veggies into a really large pot or into 2 separate pots (split up equally), sprinkle in soup mix, broth, water and juice(optional). Bring to a boil, then reduce heat to medium-low, and simmer for 1 hour until all the veggies are tender. Season with S & P to taste and go to town!

You Could Also Try...

• Add in whatever veggies you like! For example: mushrooms, pea pods, fennel, water chestnuts...but if you're trying to lose weight, stay away from seriously starchy carbs like potatoes, corn, parsnips, green peas...

Turkey Chili & Sweet Potato Shepherd's Pie

I can't take credit for this one- I saw Rachael Ray make this last week and thought it was a delicious idea. Who doesn't look some hearty chili on a cool, fall day, with a decadent layer of mashed sweet potatoes! I've linked Rachael's recipe here, and the following is my recipe; I added and subtracted ingredients to adjust it to my likings- for example, I always add a beer to chili, and I added a few more veggies to increase fiber. This is another recipe that I'll be able to enjoy a few times this week, and so should you!

Recipe & Ingredients:

Printable Recipe

• 2 medium-large sweet potatoes, cubed
• 3 Tbls. butter
• 1/4 cup milk
• 1 tsp. ground nutmeg
• dash of cinnamon
• S & P to taste

Place cubed potatoes in a large saucepan, cover with water and bring to a boil. Cook for 15 minutes, drain and return to saucepan. Add butter, milk and seasonings and mash with a potato masher until desired consistency. Set aside.

• 1 package or 1 1/2lbs. ground turkey
• vegetable spray
• 1/2 diced white onion
• 1 large carrot, peeled then chopped finely (you could also shred)
• 1 red bell pepper, chopped finely
• 2 garlic cloves, minced or put through garlic-press
• 2 Tbls. chopped jalapeno (optional) (I used jarred)
• 3 Tbls. chili powder
• 1 Tbls. cumin
• 1 Tbls. paprika
• 3 Tbls. tomato paste (I use the kind in the tube for easy storage)
• 1 bottle of beer (I used pumpkin ale, use whatever you like, or substitute 1 1/2 cups of vegetable or chicken stock)
• 1 can Reduced Sodium tomato soup
• 1/2 frozen corn kernels
• 1 can beans, drained (black beans or red kidney beans would be great options)
• 1-2 cups shredded cheddar cheese

Heat your large dutch oven or big pot over medium heat, spray the bottom with a coating of vegetable spray and brown the ground turkey meat. Add the onions, carrots and garlic, jalapeno, and spices, saute for 10 minutes until tender. Stir in tomato paste, beer/stock, tomato soup + 1/2 can of water, season with S&P, and bring up to a boil. Lower heat to simmer, for 20-30 minutes until all the flavors have blended nicely and it has reduced down. Stir in corn and beans, cook 5 minutes until warmed through. Let cool 15 minutes or so.

Carefully, transfer the chili into a deeper baking dish, then evenly smooth the mashed sweet potatoes over the top. At this point you can store the dish in the fridge until dinner time, OR if you're eating right away, sprinkle the top of the potatoes with the cheese and then broil in the oven until bubbly and brown, about 10 minutes.

You Could Also Try...

• Fill individual ramekin dishes instead of one big dish


• Use white potatoes if you don't like sweet potatoes


• Tightly cover finished product (minus the cheese) with plastic wrap, then foil, and freeze away for a rainy (or snowy, doh!) day. When you're ready to serve, take it right from freezer to oven and bake at 300 degrees until warmed through, sprinkle on cheese and turn up to broil for last 10 minutes.

Manly Beef & Barley Stew

My sister-in-law and her husband welcomed their amazing little man, Jackson James, into the world last week! I'm so obsessed with him already- so cute, so aware, smells so good, snuggles so good- he is just SO GOOD! Anyways, I wanted to prep a few easy meals for them to have ready when they get 5 minutes and need to eat, and with all the "goo-goo" and "gaa-gaa", I thought I'd better make something hearty and manly!

Ingredients & Recipe:
Printable Recipe

• 2 lbs. of beef stew meat (best part of the cow for this is the "chuck", my market already had chunks of "beef stew meat" prepared, so I just cut them into even smaller bite sized pieces
• large zip top bag
• 1/4-1/2 cup of flour
• 1 tsp. kosher salt
• 1 tsp. garlic powder
• 1 Tbls. Mrs. Dash seasoning
• 3 Tbls. Canola or Vegetable oil

Begin by combining the flour, salt and seasonings into a large zip top bag. Toss in the chunks of beef stew meat, and allow them to be covered thoroughly by the floury mixture.

Get out your biggest spaghetti pot or cast iron dutch oven and heat over medium-high heat. Drizzle the oil into the bottom of the pot and begin to sear the meat, in batches. Searing means you want to brown the meat HOT and FAST- it seals in the juices and makes a crust to keep all the flavors inside. So in other words, toss in 1/4 of the meat into the hot pot, making sure each piece has some personal space, and don't touch for a few minutes. Use a wooden spoon to stir and sear the other sides. After about 6-7 minutes, remove this first batch of meat, set aside on a plate, and continue on with your next batch of the meat. Patience, my friend, patience!

• 1 white onion, chopped
• 2 leeks, rinsed well, white parts chopped finely
• 3 cloves of garlic, minced
• 1 tsp. dried oregano
• 1 tsp. dried rosemary
• 3 carrots, peeled and sliced
• 3 ribs of celery, chopped
• 2 medium red potatoes, chopped
• 1 can chopped tomatoes
• 2 Tbls. tomato paste
• 2 cups of beef stock
• 1/2 cup barley
• 4 Tbls. red wine or red wine vinegar

Now, in the same large pot you used to cook your meat, saute the onion, leeks, garlic & herbs, with a touch more oil and S & P, until very tender, about 10 minutes. Add the carrots, celery and potatoes, cook for 10 more minutes. Add the tomatoes, tomato paste, stock, barley & DON'T FOR GET TO ADD THE MEAT BACK IN- cover and bring up to a boil. Reduce the heat to medium-low, uncover and let everything simmer together for about 1 hour, or until the barley is plump. Before serving, stir in the red wine/vinegar and add S & P to taste. Enjoy with a big piece of crusty bread to sop up all the juice!

You Could Also Try...

• Add in whatever veggies you have at home, including peas, corn, button mushrooms...
• Want it more "soupy"? Add some water to your desired consistency.
• A few dashes of Worcestershire sauce is always a good thing for richness. Feel free to play around!
• Serve over buttery egg noodles, or use rice or lentils instead of barley

Hearty Potato Leek Soup

I was just going through the fridge, cleaning it out for the week when I realized I had a combo of great leftover veggies to make a hearty soup. I had carrots, onion, leeks and potatoes, and had a leftover paper container of chicken stock...pretty much everything you need to throw together a hearty, tummy-warming soup! This recipe goes out to Chelsea, my fellow "soup connoisseur"!

Ingredients & Recipe: (Yields about 2 pints of soup)
Printable Recipe

• 1/2 white onion, chopped
• 1 1/2 leeks, rinsed well, chopped finely (green and white parts)
• 1 carrot, peeled then sliced finely
• 2 garlic cloves, minced
• 2 Tbls. olive oil
• 4 medium red potatoes, chopped all the same size
• 3 cups of chicken broth
• S & P
• dash of nutmeg
• 1 tsp. dried parsley
• 1/2-1 cup of milk (depending on desired thickness)

Begin by drizzling the olive oil into a medium pot, heat over medium-low heat. Toss in onion, leeks, carrots, S & P, nutmeg & parsley, and cook for about 10 minutes until the veggies are tender. Throw in the garlic, cook for 2 minutes. Stir in chopped potatoes and broth, bring up to a boil and cook until potatoes are very tender. Let the potato/veggie mix cool for about 20 minutes.

Mix the somewhat-cooled potato/veggies until you reach a desired consistency (use a potato masher, transfer into a food processor to blend, or use a handheld mixer like the one in the video below). Add 1/2 to 1 cup of milk to the pot(depending on consistency- go for less at first, add more as needed), along with S & P to taste, and cook 15 minutes over low heat. Grab a comfy blanket to snuggle in while you eat your soup in a big bowl!

Gina-strone' Soup

This is the recipe that my mom, Georjene, A.K.A. Gina, requests the very most!! Whether its Mother's Day, her birthday or another special occasion, my mama wants my minestroneSoup!

This vegetable based soup is quite light and low in calories, but wholesome and definitely does not lack flavor. It is the perfect accompaniment with a piece of crusty bread, half sandwich, or just alone in a great big mug as a meal.

Ingredients & Recipe:
Printable Recipe

• 1 cup chopped eggplant
• 1 cup chopped zucchini
• 1 cup chopped yellow squash
• 1/2 cup chopped red bell pepper
• 1/2 cup chopped white onion
• 2 garlic cloves, minced
• 1 (32 oz) box of vegetable broth (make sure you never use broth that contains MSG)
• 1 (28 oz) can of diced tomatoes, undrained (use plain or seasoned tomatoes, it's up to you)
• 2 (15 oz) cans of kidney beans
• 2 cups chopped fresh spinach
• 2 Tbls. pesto (I make my own pesto & freeze it in ice cube trays, so I can use the amount I need each time, but store bought pesto is fine too)
• 1-2 tsp. dried oregano, or 1 tsp. of fresh
• Kosher or Sea salt/ Pepper to taste
• 3 Tbls. Olive Oil
• 1 cup cooked pasta (Optional)

Start by busting out and heating the largest pot you have over medium-high heat. Perfect time to use a cast iron dutch oven which help soup maintain the same temperature throughout. (Don't have a dutch oven? Just use a big spaghetti pot!)

Coat the bottom with the olive oil and add the eggplant, zucc, squash, pepper, onion and garlic. Season with S & P, and saute about 5-7 minutes until everything starts to get tender. Stir in the broth, tomatoes and oregano, and bring everything up to boil. Reduce the heat to medium-low and simmer for 10-15 minutes. Stir in pesto and beans, cook another 5 minutes or so, then season with a bit more S & P to your taste. Stir in the chopped spinach and pasta just before serving.

You Could Also Try...

• My husband loves this soup when we add diced potatoes! Use chickpeas, white Northern beans, green beans... You're supposed to LIKE the soup so put in the things YOU like!
• If I know I'm going to make this soup to have for the week, I usually leave the pasta out of the soup and add it in when I heat up my individual servings. Otherwise, you risk the pasta soaking up all the good broth.
• Try sprinkling your bowl of soup with a little fresh parsley and grated Parmesan cheese for more Italian flair.
• Consider adding in rice or barley, instead of pasta!
• Always save a big bowl for Gina!