SOUPS AND SALADS
|Simple Cucumber Salad|
Yields: 4 servings
1½ large English cucumbers
1-2 tsp Salt (for salting the cucumber)
4 large green onions
2 Tbsp fresh cilantro, chopped
¼ cup fresh lemon juice (or use a good quality bottled Lemon Juice)
¼ cup Extra Virgin Olive Oil
1 tsp lemon zest
1/8 tsp fresh cracked Pepper
1. Slice cucumber very finely (I like to use my Mandoline Slicer set to 1/8” thick). Sprinkle liberally with salt and let sit in a colander in your sink for 1 hour.
2. Rinse cucumber thoroughly (taste a piece to make sure you’ve rinsed all the salt off). Let the cucumber slices drain on paper towels or a clean tea towel to dry completely.
3. Slice green onions. Finely chop cilantro. Finely zest lemon. Combine onions, cilantro, lemon juice, lemon zest, olive oil and cracked pepper and stir to combine.
4. Pour dressing over the cucumber, stir to incorporate and serve! You can refrigerate this salad for several hours up to overnight; simply give it a stir to redistribute the dressing before serving.
Hi everyone in the Salad Bridgade! Here is a delicious dressing I found that also acts as an anti-inflammatory for us!
Ingredients (mostly organic but can also use regular if from a safe source)
1/4 cup tahini
1/4 cup cold water
2 T extra virgin olive oil
2 T lemon juice
1/2 teaspoon ground turmeric
1/4 teaspoon ground coriander
1/4 teaspoon paprika
1/4 teaspoon kosher salt
1/8 teaspoon cayenne pepper (to taste)
1/8 teaspoon freshly ground black pepper (to taste)
Combine all ingredients in a mason jar, cover and shake until well combined. Or combine all ingredients in a small bowl and whisk until well combined.
Turkey or Chicken Vegetable Soup
As always, try to use organic ingredients.
- 2 large or 3 medium boneless skinless turkey or chicken breasts (seasoned generously with oregano, garlic powder, onion powder, pepper, and a gentle sprinkle of chili powder - does not make spicy at all unless you go crazy)
- Olive oil
- Coconut/olive oil spray
- Pre-minced garlic
- One large onion chopped
- 5 celery stalks chopped
- 15 baby carrots chopped (optional)
- Medium to large handful of frozen kale
- One carton of chicken stock (32 fl oz)
1. Bake chicken at 350 degrees for roughly 30 minutes in a baking dish lined with coconut or olive oil cooking spray. I used turkey breast that took 70 minutes to bake at 350 degrees--just follow directions on packaging.
2. Allow to mostly cool and cut into small cubes.
3. Heat two tablespoons of olive oil in a pot over medium heat. Add the minced garlic. I use a regular spoon and just put a large glop in there. Stir around and allow to cook for a minute or two. Add the onion, celery, and carrots. Stir and cook another minute or two. Add the kale, stir and cook for another minute or two. Add the entire carton of chicken stock (or veggie--whatever you have). Stir in the baked/cubed turkey or chicken. Fill the pot with water except for a few inches. Bring to a boil. Simmer for 30 minutes.
4. Enjoy this hearty, filling, nutritious soup for days. Double the recipe for one of those huge chili pots. For moms, this is great to have in the house and make once a week. My three children love it. For my 20-month old, I fed him the soup and then put the broth in his sippy cup. Us moms need to get on board the soup train because it lessens the cooking load. I can tell you this recipe makes us feel normal. Feel free to season to your own tastes!
Vegan Vegetable Broth
2 large yellow onions or sweet onions, diced
2 medium carrots, diced or sliced
2 stalks celery, diced or sliced
2 tablespoons olive oil
3 cloves garlic, cut into very small pieces
1/2 cup fresh parsley, chopped
2 cups clean vegetable scraps - optional
1/3 cup diced tomatoes (fresh or canned) or 1 tablespoon tomato paste
11 - 13 cups cold water
1 bay leaf
1 teaspoon dulse or nori
1 sprig fresh thyme
1/2 teaspoon salt – or to taste
In a soup pot, sauté onion, carrots, and celery in oil over low to medium heat until onions begin to look translucent.
If vegetables are beginning to stick to pan, add more oil or a tablespoon or so of water.
Continue cooking until onions begin to brown.
Once onions are lightly browned, add garlic and sauté for 1 additional minute.
Add remaining ingredients, except dulse or nori, thyme, and salt, and slowly bring to just under the boiling point over medium heat. (Adjust heat depending on your stove.
The key is to slowly heat the mixture to ensure optimal flavor extraction from vegetables.)
Reduce heat and simmer for approximately one hour.
Add dulse or nori and thyme in the last 20 minutes of simmering.
Add salt to taste.
Remove from heat and allow to cool slightly.
Strain through a fine mesh strainer or cheesecloth.
Keeps in refrigerator for 3 to 4 days or in freezer for several months.
Add a chopped parsnip or a leek if desired.
[credit: this is a recipe taken from jenniferskitchen.com)
Avocado Basil Salad
Avocado sliced or diced
Red onion finely sliced or diced
Persian cucumber small slices or diced
Apple cider vinegar
Small amount of mixed green salad
Combine all the ingredients together, enjoy it with a romain lettuce wrap.
I wanted to share a recipe that I came up with that we all enjoy. Its not only delicious, but detoxifying :) I make a ton at once since we have 6 people in our family, you can make more or less depending on your family size.
1bunch of celery
1bunch of radishes
Herbs of choice
pink Himalayan salt
Chop all veggies and herbs in nice bite size pieces, throw in a bowl and squeeze lemon and add salt to taste. This is super simple and very pleasing to the pallet :)
Caribbean Black Bean Soup
1 tablespoon olive oil
2 cups chopped red onion (1 onion)
1 cup diced green bell pepper
1 cup diced red bell pepper
3 tablespoons finely chopped jalapeño pepper (2 peppers)
1 whole garlic head, peeled and minced
1/4 cup no-salt-added tomato paste
4 cups organic vegetable broth, divided
1 teaspoon dried thyme
1 teaspoon ground cumin
1/2 teaspoon ground ginger
1/2 teaspoon ground allspice
1/4 teaspoon ground red pepper
1/8 teaspoon salt
2 (15-ounce) cans no-salt-added black beans, rinsed and drained
1/2 cup coconut milk
1/2 cup chopped fresh cilantro
2 limes, quartered
Directions: Heat a large skillet over medium-high heat. Add oil to pan; swirl to coat. Add onion and next 3 ingredients (through jalapeño); sauté 4 minutes. Add garlic; sauté 1 minute. Stir in tomato paste and broth. Add next 6 ingredients (through black beans). Cover and cook for about an hour. Stir in coconut milk. Ladle soup into bowls; top with cilantro. Serve with lime wedges.
The great thing with these recipes is that I will have leftovers to eat all week.
Â½ jar of saurkraut (rinsed) should be (salt, cabbage)
Â¼ cup of homade mayo (1 egg yolk and some olive oil plus parsley)
Mix all the ingredients together
2 lbs. beef, cubed
1 onion, diced
2 cloves garlic,
1 red bell pepper, diced
1 green bell pepper, diced
2 roasted anaheim chilies
2 cups chopped tomatillos
1 lb. yellow tomatoes; peeled, diced
1/3 cup fresh cilantro, chopped
1 tbs cumin
1 cinnamon stick
1 tbs chili powder (optional)
Brown beef cubes in coconut oil, add onions and bell peppers, simmer until they begin to soften. Add garlic, chilies, salt, pepper, chili powder and cumin, simmer a few minutes longer. Add tomatillos, tomatoes, cinnamon stick and cilantro. Bring to boil, reduce heat and simmer for 20 mins.
Sprouted Lentil Soup
4 cups of sprouted green lentils
2 heads of broccoli
2 tbs gram marsala seasoning
1 tbs curry powder
1 tbs coconut oil
6 cups of water or home made broth
1 tsp sea salt
Soak 2 cups of dry lentils over night at room temp in water allow an inch of water to cover the top of the bowl (cover bowl). The following morning drain all the water and allow lentils to rest they will begin sprouting within the day.
When you want to make the soup chop up the onions, carrots, and broccoli add oil to a large pot and begin heating it. Add onions and carrot cook until soft. Add curry and gram marsala cook for 2-3 mins. Then add the lentils broccoli and water. Bring to a rapid boil then reduce for a simmer cook for 25-30 mins.
Southwest Chicken Soup
1 tbs coconut
1 onion, chopped
2 celery ribs, chopped
3 carrots, chopped
6 cloves garlic
2 jalapeï¿½os, chopped (deseeded)
2ï¿½ cups water
28 oz. can organic tomatoes
2 tsp cumin
2 tsp sea salt
ï¿½ cup fresh cilantro or parsley leaves, chopped
1 lb chicken breast or thighs, chopped into 1″ cubes
Vegetarian: Replace chicken with 1ï¿½ cups of cooked quinoa, or wild rice, 2 cups of black beans
Melt oil in a large pan saute the onions, celery and carrots for about 10 minutes, until tender. Add the garlic and chopped chicken , and saute for another 5 minutes, or until the chicken is nearly cooked through.
Add the water, tomatoes with juice, jalapenos, cumin, sea salt, black pepper and chopped cilantro or parsley, and bring the mixture to a boil. Once boiling, reduce the temperature and allow to simmer for 25 minutes. Puree in a blender
Broccoli Spinach Soup
1 tbs coconut oil
1/2 onion, chopped
2 cloves garlic
2 celery stalks, chopped
2 large carrots, shredded chopped
4-5 cups of chopped broccoli
2 cups of spinach
3-4 cups water
Saute garlic, onions, carrots and celery for a few minutes then add water broccoli and spinach bring to a boil then reduce to a simmer for 30 mins. Puree in blender add salt to taste
3 ripe avocados diced
2 cups peeled, seeded and diced cucumbers
3/4 cup chopped fresh tomato
1/2 cup chopped onion
2 cups chicken broth
1 tbs fresh lemon juice
1 tsp salt
1/2 tsp pepper
optional top with shrimp, cilantro or parsley
In a blender blend, avocado, cucumber, tomato, onion, broth, lemon juice, salt and pepper, blend until smooth
Butternut Squash and Cauliflower Soup
1 butternut squash (or about 3 cups peeled and cubed)
1 head of cauliflower, cleaned and broken into flowerets.
1 onion chopped
8 cups homemade chicken or vegetable broth
1 Tbsp chili powder
1 tsp cumin
1 tsp garlic powder salt to taste
In medium sized pan, cook squash and onion and spices in broth until softened. Add cauliflower and cook for another 10 minutes. Garnish with cilantro or thyme and serve immediately or blend.
Bieler Broth for Detox and Adrenal Healing
4 squash (zuchini, yellow or summer)
1 lb. string beans, ends removed
2 sticks celery
2 bunches parsley, stems removed
fresh herbs, such as thyme or tarragon, tied together with a string. (optional)
4 cups of water
pinch of sea salt
Place water, vegetables, and optional herbs in pot. Bring to a boil, skim, lower heat and simmer, covered for about 1/2 hour. Remove herbs. Eat as is or blend.
Egg Drop Soup
4 cups homade chicken broth or stock
2 eggs, lightly beaten
1-2 green onions, minced
1/4 tsp pepper
Salt to taste
ï¿½ tsp coconut oil (if desired)
In a saucepan, bring the 4 cups of chicken broth to a boil. Add the pepper and salt, and the coconut oil if using. Cook for about another minute. Very slowly pour in the eggs in a steady stream. Stir the egg rapidly in a clockwise direction for one minute. Garnish with green onion
Chicken Quinoa Salad
1 chicken breast
2/3 cup of cooked quinoa
2 cups of spinach
2 medium tomatoes
1 garlic clove, minced
Juice of 1/2 lemon
2 tbsp olive oil
Cook the quinoa as directed.
Chop up the chicken and pan-fry with the minced garlic until cooked thoroughly (about 5 minutes).
Now chop up the veggies, toss everything in a bowl and serve.
I know some people have been avoiding salad dressing on the protocol and missing it. I wanted to share some protocol-friendly recipes for dressings that my family enjoy:
Yummy Avocado Dressing:
2 tablespoons olive oil
Juice from ï¿½ Â½ lemon or lime
1 large clove garlic, fineley diced or pressed
1 or 2 tablespoons water
Sea salt and black pepper to taste
Mash or blend the avocados, oil, lemon juice and water together until smooth. Mix in the pressed garlic pulp and salt and pepper to taste. Add additional water for the right consistency if necessary. Refrigerate for about an hour to let the flavor permeate into the dressing. Make and enjoy this dressing fresh since avocados do oxidate when kept for long periods in the fridge.
This is a very versatile recipe and you can add many options for different flavors. Finely chopped or blended sun-dried tomatoes are a great addition. A bit of dried mustard or chili can add some zing. Or you could try adding finely chopped red onion, parsley or fresh cilantro.
Juice from 1 lemon
1 to 2 tablespoons water
1/4 cup Sesame oil
1/4 teaspoon powdered Stevia (or to your taste since Stevia strength varies by brand)
Sea salt and black pepper to taste
1 clove pressed garlic
Finely chopped fresh basil (optional)
Toasted sesame seeds.
Whisk lemon juice, water and oil together to vinegrette consistency. Add Stevia, garlic and salt and pepper to taste. Mix in herbs and whisk. Serve over greens with a sprinkle of toasted sesame seeds on top if you like. Keeps nicely for several days in the fridge.
Enjoy having dressing on your salads again!
ï¿½ bell pepper
1 small cucumber
1 to 2 cups of greens
sprig of parsley
black olives cured in oil
Hard boil eggs shell and slice. Cut up pepper avocado cucumber radishes and shred greens mix salad. Apply home made dressing and top with oil cured olives and parsley
ï¿½ cup home made mayo or homade dressing or creamed avocado
ï¿½ cup onion chopped
ï¿½ cup of celery
ï¿½ cup of bell pepper chopped
walnuts or almonds crushed optional
ï¿½ cup of salad greens
Hard boil eggs and chop. Add chopped onion, celery,pepper and nuts and home made mayo. Place on bed of lettuce or greens
1 1/2 Lbs cauliflower florets
1/2 cup parsley (VERY finely chopped)
1/2 cup fresh mint (very FINELY chopped)
1/2 cup chopped red onion (about half a fist size onion)
4.5 to 5 Tbs fresh lime/lemon juice (about 2 fruits)
2 Tbs olive oil
1 tsp salt
1 tsp black pepper
1/3 cup pine nuts or chopped almonds
In a food processor pulse cauliflower until it looks like rice. Set aside in serving bowl. In food processor- blend parsley, mint, onion, lime juice, olive oil, and salt and pepper into a smooth paste. Pour over cauliflower and mix well. Using a spoon pour raw pine nuts into bowl mix and stir well.
2 cups quinoa
4 cups water
1/2 cup fresh lemon juice
1/4 cup extra virgin olive oil
1 cup green onions chopped
1 cup fresh dill, chopped
1 cup fresh parsley, chopped
1 cucumber, chopped
1/2 red onion, chopped
1 red pepper, chopped
10 oil cured black olives, chopped
2 tsp sea salt
Cook 2 cups of quinoa in 4 cups of water according to package directions. Chop other ingredients. When quinoa is cooked add olive oil mix then add in the other ingredients serve chilled or eat immediately
Zucchini Pepper Salad
juice of 1 lemon
2 Tbs red onion, chopped
1 clove garlic, minced
1/4 cup fresh dill, chopped
1 cup cherry tomatoes, halved
1 cup bell pepper, chopped
1 cup of nuts or seeds
salt, to taste
Slice zucchini into very thin pieces mix with the rest of the ingredients and serve!
Chicken avocado salad
2 chicken breasts
3 roma tomatoes
1 slice onion
1 large clove garlic
1 tbs lemon juice
salt to taste
Boil chicken breasts. Let cool.
Put avocado and tomatoes into food processor. Blend until chunky.
Cut up onion slice into pieces and place into garlic press and squeeze onion juice into avocado/tomato mixture.
Press garlic and add to mixture.
Add lemon juice.
Add salt to taste.
Pulse mixture 2-3 times.
Add chicken breasts to mixture and blend until mixture is chicken salad consistency.
Italian Onion Antipasto
4 large onions, peeled and ends removed
4 cloves garlic, peeled
4 pinches of dried thyme
extra virgin olive oil
4-6 leaves of romaine lettuce
Preheat oven to 375F. Lightly oil a shallow casserole dish. Stand the onions on their root ends in the casserole dish. Press a clove of garlic and a pinch of thyme into the center of each onion. Drizzle with a little olive oil. Add just enough water to cover the bottom of the baking dish, cover, and bake 40 minutes. Remove cover and return casserole dish to oven for about 10 minutes or until onions are tender. Remove onions from casserole, slice into thick wedges, and serve 2 or 3 hot wedges on lettuce.