Soups & Salads

Mushroom Ramen

I love ramen, but didn’t know how to make it. I recently went to a ramen restaurant and I wasn’t impressed with. I wanted to feel what people on TV showed me they felt when they ate ramen. Just that bliss of eating the most delicious food.

When I went to the restaurant, I looked at the basic ingredients and tried to create something like that but better. What I made at home was just so delicious! Ramen has some amazing benefits that go beyond flavor.

Mushroom Broth: Mushroom broth can be made of a variety of mushrooms. It’s a delicious salty and earthy flavor. It is a great source of antioxidants, potassium, improves your immune system, and helps fight free radicals.

Veggies: We all know the benefits of veggies. They help improve your digestive system, have amazing antioxidants, and are full of beautifying nutrients. You can get creative of what veggies you want to include. Make sure to include greens and then whatever other color veggies you want.

Protein: Use whatever protein you want; eggs, boneless chicken, or tofu. These forms of protein are great for adding to your ramen and giving it body.

Mushroom Ramen

Ingredients:

  • 2 packets of ramen

  • 4 cups of mushroom broth

  • 2 cloves of garlic

  • 1 shallot

  • 1/2 C of mushrooms

  • 1/4 C of frozen veggies

  • 1/2 C kale or baby bok choy (chopped or whole)

  • 2 eggs

  • 1 TBS olive oil

  • 1/8 TSP black pepper

  • 4 TBS Tamari sauce

  • 1/4 TSP parsley

Method:

  1. Chop garlic & shallot into small pieces and slice mushrooms or use frozen mushrooms.

  2. Sauté garlic, shallot and mushrooms.

  3. Add mushroom broth, veggies and mushrooms, Tamari sauce, black pepper and parsley.

  4. Boil eggs for 12 minutes.

  5. Cool off eggs in cold water and peel.

  6. Add kale or bok choy

  7. Serve with eggs and enjoy!

Be sure to let me know if you tried and how you liked this recipe!

Easy Black Bean Soup

I love this soup. It’s so easy to make and so filling. It’s a great leftover soup, if you’ve made a batch of black beans, or you can just make it using beans from a can.

The key ingredients are:

Black beans: Black beans are filled with fiber, potassium, folate, vitamin B6, and phytonutrient, which help reduce cholesterol.

Roma tomato: Roma tomatoes are a great source of the antioxidant lycopene, which has been linked helping reduce the risk of heart disease and cancer. They are also contain vitamin C, potassium, folate and vitamin K.

Arrowroot starch: Arrowroot contains folate, which is known to help the body produce healthy red blood cells and prevent anemia.

Ingredients:

  • 2 cans of organic black beans, rinsed

  • 1 Roma tomato, diced

  • 1/4 Red bell pepper, diced

  • 1/4 red onion, diced

  • 2 garlic cloves, diced

  • 2 TSP arrowroot startch

  • 1/4 TSP cumin

  • 1/2 TSP oregano

  • 1/4 TSP garlic salt

  • 1/4 TSP black pepper

  • 32oz Low Sodium Broth 

  • 1 TSP Olive Oil

Procedure:

  1. Rinse black beans and dice veggies.

  2. Add all ingredients into a pot and bring to a boil and lower to a simmer.

  3. Simmer for 30 - 45 minutes.

  4. Add TSP Olive oil to your bowl after soup is cooked.

Avocado Greens Salad

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Ingredients

  • 2 C leaf greens
  • 1 diced roma tomato
  • 1/2 avocado
  • 1 TBS lemon fresh lemon juice
  • 1 TBS nutritional yeast
  • 1/8 TSP garlic salt
  • 1 cap size (cap from olive oil bottle) of olive oil

Instructions

  1. Dice tomato
  2. Mix all veggies
  3. Squeeze lemon juice from a fresh lemon
  4. Add nutritional yeast, garlic salt and olive oil
  5. Mix all ingredients

What do I eat this with?

You can eat this salad with a soup or entree

Classic Arugula Salad

I love eating this salad after as part of my lunch. It's easy to make, it's refreshing and it's just good and tasty. I don't vary my salads much and I eat this pretty much every day for as part of my lunch. I will vary the leafy greens every now and then.
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Ingredients

  • 2 C arugula lettuce
  • 1/4 C cherry tomatoes or 1 roma tomato
  • 1/4 C shredded lettuce
  • 1 TBS sunflower seeds
  • 1 TBS lemon fresh lemon juice
  • 1 TBS nutritional yeast
  • 1/8 TSP garlic salt
  • 1 cap size (cap from olive oil bottle) of olive oil

Instructions

  1. Dice tomato or slice cherry tomatoes in half.
  2. Mix all veggies and sunflower seeds
  3. Squeeze lemon juice from a fresh lemon
  4. Add nutritional yeast, garlic salt and olive oil
  5. Mix all ingredients

What do I eat this with?

You can eat this salad with a soup or entree

Italian Lentil Soup

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Ingredients

  • 2 Tbsp extra virgin olive oil
  • 2 diced carrots
  • 1/4 C diced yellow onion
  • 2 minced garlic cloves
  • 2 C vegetable broth
  • 1 can diced tomatoes
  • 3/4 C dried lentils (any color)
  • 1/2 TSP dried basil
  • 1/2 TSP dried oregano
  • 1/2 TSP dried thyme
  • Garlic salt and black pepper
  • 1 diced zucchini
  • 1 C chopped kale or spinach
  • 1 TBP fresh lemon juice

Kitchen Supplies:

  • Cutting board and knife
  • Pot

Cook:

  1. Warm up olive oil on medium heat
  2. Add carrots, zucchini and onions and garlic and saute for about 2 minutes.
  3. Pour in diced tomatoes and vegetable broth
  4. Add lentils, basil, oregano, thyme and salt and pepper to taste.
  5. When it boils reduce heat to a simmer; about medium low for about 35 minutes.
  6. At about 20 minutes add kale and lemon juice
  7. Add water if needed

What do I eat this with?

  • Hearty salad or the rest of your entree

Tomato Fennel Soup

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Ingredients:

  • 3 garlic cloves chopped
  • 1 TBS extra virgin olive oil
  • Garlic salt to taste
  • 1 large fennel bulb diced
  • 1 - 28 ounce can of San Marzano tomatoes 
  • 1 C vegetable stock
  • 1 TBS apple cider vinegar
  • Juice of one small lemon
  • 1/4 TSP black pepper

Kitchen Supplies:

  • Cutting board and knife
  • Soup pot
  • blender

Cook:

  1. Chop fennel and garlic
  2. Place fennel and garlic in pot with olive oil and cook until caramelized or slightly brown
  3. Place tomatoes, fennel and garlic in blender and blend until smooth
  4. Place blend back into pot
  5. Add vegetable stock, garlic salt and pepper
  6. Cook for about 20 minutes
  7. Garnish soup with fennell stems

What do I eat this with?

  • Hearty salad or veggie wrap

Enjoy! Pin! Comment! Share!

Creamy Vegan Tomato Basil Soup

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Ingredients:

  • 1 - 28 ounce can San Marzano tomatoes or 2 - 16 ounce can diced tomatoes
  • 1/4 onion chopped
  • 3 garlic cloves chopped
  • 1 C low sodium organic vegetable broth
  • 1/2 C Plain coconut yogurt
  • 4 TSP Nutritional Yeast
  • 1 TBS dried basil or 4 TBS fresh basil
  • garlic salt and pepper
  • 3 TBS extra virgin olive oil

Kitchen Supplies:

  • big pot
  • cutting knife
  • measuring spoons
  • measuring cup
  • blender

Prepare:

  • chop garlic and onions

Cook:

  1. In the pot add olive oil and garlic and onions
  2. Saute garlic and onions until slightly brown
  3. Open can of tomatoes and place them in blender
  4. Once garlic and onions are slightly brown, add them to the blender
  5. Blend tomatoes, garlic and onion until smooth
  6. Pour blend into pot and add broth, yogurt, nutritional yeast, basil and salt and pepper
  7. Mix well
  8. Let it cook for about 15-20 minutes on low

What do I eat this with?

  • Hearty salad, veggie wrap, pizza

Enjoy! Pin! Comment! Share!

Tofu Noodle Soup

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Ingredients:

  • 2 TBS Olive OIl
  • 1/2 C chopped onion
  • 2 C sliced celery (about 4 stalks)
  • 4 C low-sodium vegetable broth
  • 14 oz extra firm tofu (drained)
  • 1 1/2 C sliced carrots 
  • 1 TSP dried oregano 
  • 1/2 TSP sea salt
  • 1/4 TSP ground black pepper
  • 1 1/4 pasta of choice (penne, farfalle, rotini, shells)
  • 1/4 cup fresh cilantro

Kitchen Supplies:

  • Pot
  • cutting knife

Prepare:

  • slice all the veggies
  • drain tofu in between paper towels
  • Cut tofu into cubes

Cook:

  1. Heat oil over medium heat
  2. Add onion and celery and stir until onion is translucent 
  3. Add broth, tofu, carrots, oregano, salt and pepper
  4. Bring to a boil, add pasta and boil for about 10 minutes in medium heat
  5. Add cilantro before serving

Enjoy! Pin! Share!

Mirley's French Onion Soup

Ingredients:

  • 4 cups of vegetable broth
  • 1-2 onions thinly sliced
  • 2 cloves of garlic
  • 2 Tbs. olive oil
  • 2 Tbs. tamari sauce
  • 1 Tbs. apple cider vinegar
  • 2 Tbs. arrowroot starch
  • 2 Tbs. nutritional yeast
  • sea salt and black pepper to taste

Procedure:

  • Heat the olive oil and add the onion and garlic. Stir for about 8 - 10 minutes until onions have caramelized.
  • Add the broth, tamari and vinegar and bring to a boil
  • While in the arrowroot starch until all the lumps have disappeared
  • Add the salt and pepper
  • Bring heat down to a simmer and let it cook for about 30 minutes.

Mushroom & Veggie Soup

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Ingredients:

  • 1 Tablespoon of olive oil
  • 1/2 onion finely diced
  • 2 garlic cloves finely diced
  • 2 large carrots finely diced
  • 1 celery finely diced
  • 1 cup of leeks finely diced
  • 1 pound of mushrooms sliced
  • 1 teaspoon of sea salt
  • pinch of black pepper
  • 4 cups of vegetable stock
  • 1 cup of coconut milk
  • 1 1/2 Tbs. arrowroot starch 
  • 2 Tbs. tamari
  • 1 Tbs. apple cider
  • 2 Tbs. nutritional yeast

Procedure:

  • Heat the oil in a pot with the veggies (without mushrooms), garlic and onion and stir for about 5-6 minutes.
  • Add the mushrooms and stir for another 5 minutes
  • Add the vegetable stock and coconut milk
  • Add the salt, pepper, tamari, apple cider and nutritional yeast
  • Whisk the arrowroot starch until there are no lumps in your soup
  • Bring down heat to a simmer and let it cook for about 20 minutes

Kale Salad

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Ingredients:

  • 1 bunch of green Kale
  • 1 tomato
  • 1 Tablespoon of nutritional yeast
  • 1 Tablespoon of lemon juice
  • dash of garlic salt
  • 1 avocado

Other optional ingredients:

  • sprouts
  • shredded carrots
  • shredded cabbage
  • sunflower seeds (if you are a banana shape)

Procedure:

  1. Wash and shred by hand kale
  2. wash and cut tomato (you can also use cherry tomatoes)
  3. Peal and cut avocado
  4. Add nutritional yeast, garlic salt, lemon juice
  5. massage avocado into salad until the natural oils come out. This will be your dressing

Enjoy! 

 

White Bean Soup

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Ingredients – Serves 2

  • 1 28 oz can of San Marzano tomatoes
  • 3 carrots
  • 1 celery stick
  • 1 cup or 15 oz can of white beans
  • 3 cups of vegetable stock
  • ½ onion
  • Dash of salt, pepper and your favorite spices
  • Veggie bacon
  • 2 tablespoons of olive oil

 

Procedure

  • Blend, can of tomatoes, 2 carrot sticks, celery stick, ¼ onion
  • Sautee ¼ onion, carrots and veggie bacon in soup pan
  • Add blended mixture, rinsed out beans, veggie stock and spices to pan
  • Cook in low heat for 20 minutes. 

Tortilla Soup

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Tortilla Soup:30 minute meal

Serves 4

Ingredients

  • 1 12 oz can of tomatoes
  • Organic tortilla chips
  • 2 tablespoons of olive oil
  • 1/2 onion
  • 2 stalks of celery
  • 2 garlic cloves
  • 2 cups of low sodium organic vegetable stock
  • 2 Gardein chick'n scallopini (vegetarian meat) or 3 cups of chopped rotisserie chicken breast, boneless, skinless
  • 3 carrots
  • 1 tsp. dried oregano leaves
  • 1 tsp of southwest spices
  • 1/2 tsp of garlic salt
  • 1/2 tsp. ground black pepper
  • 1/2 avocado chopped
  • 1/2 cup of frozen corn
  • 1 cup of spinach (optional)
  • pinch of cilantro 

Directions

  1. In a blender, blend the can of tomatoes, 1 celery stalk, 1 garlic clove, 1/4 onion and 2 carrots
  2. In saucepan saute 1/4 onion, chopped garlic, chopped celery, chopped carrot until celery is like transparent.
  3. Add blender ingredients to the saucepan
  4. Add chopped veggie chicken or real chicken
  5. Add 4 cups of veggie stock
  6. Add spices
  7. Add frozen corn
  8. Add spinach
  9. Stir and let it cook for about 10-15 minutes
  10. Add tortilla chips and chopped avocado

ENJOY! 

Asparagus Salad

This salad is one of my favorites. It's full of crunch, texture and flavor. Eat this salad before your dinner and enjoy this explosion of flavors.
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Ingredients: 

  1. 2 tablespoons of olive oil
  2. 1 jar of artichokes
  3. 1 bunch of asparagus 
  4. 2 tablespoons of sun dried tomatoes
  5. 1/2 cup of cherry tomatoes
  6. 1 cup of super greens (romaine, spinach, kale, chards)
  7. 1 Tablespoon of lemon juice
  8. pinch of garlic salt
  9. 1 tablespoon of nutritional yeast
  10. 1/2 - 1 tablespoon of feta cheese 

Method: 

  1. Cut off the ends of the asparagus
  2. Put all artichokes in sauce pan without juice. No need to drain, just remove from jar and place in sauce pan.
  3. Place ingredients 1-4 in a sauce pan and sauté until asparagus turns into a bright green
  4. Place half of the mixture on plate of super greens
  5. cut cherry tomatoes and place on salad
  6. add lemon juice, garlic salt, nutritional yeast and feta cheese