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Soups & Salads

Salads and Soups

Vinaigrette dressing

1/2 cup virgin olive oil
1/2 cup Balsamic vinegar
2 tsp basil
1 tsp Oregano
1 tsp Thyme
1 tsp pepper
Combine all ingredients in shaker jar. Cover and shake. Makes 1 cup Per 2 Tbs serving calories = 135

Orange Salad Dressing

3 Tbs extra-virgin olive oil
2 Tbs cider vinegar
2 tsp honey
juice of 1 small orange salt and freshly ground black pepper
Put all ingredients into screw top jar, shake up well and pour over salad.



Lettuce Spinach Salad (GF)

Makes 2 large gallon zip lock bags of ready-to-eat salad

1/2 head of Iceberg lettuce, torn or chopped and tossed with;
8 ounces baby spinach leaves (stemmed and rinsed)
8 ounces of leaf lettuce, romaine or field greens
1 dry paper towel, place in bag with lettuce to limit moisture

Keep on hand in quart or sandwich size zip lock bags for salad, snacks and cooking:
-Sliced red and green pepper
-Chopped celery
-Sliced cucumber
-Sliced red onion or white onion
-Hard boiled eggs

Broccoli Salad (GF)

4 cups fresh broccoli florets
1/4 cup red onion, finely diced
3 tablespoons raisins
2 tablespoons dry roasted sunflower seeds
1/4 cup plain yogurt
2 tablespoons orange juice
1 tablespoon mayonnaise

Combine the broccoli, onions, raisins, and sunflower seeds.
In a small bowl, whisk the yogurt, orange juice, and mayonnaise until blended. Pour over the broccoli mixture and toss to coat.

Healthy Pasta Salad

4 cups spiral GF pasta (I like Trader Joe's Organic Brown Rice & Quinoa)
3/4 cup broccoli florets
3/4 cup cauliflower florets
1/2 cup red onion, sliced
1/2 cup thinly sliced carrots
1/2 cup red bell pepper, chopped
1/2 cup chopped green bell pepper
1/2 cup chopped mushrooms
1/2 cup chopped celery
1/2 cup organic mayonnaise (Trader Joe's makes a good one)
1/4 cup sunflower seeds
1/4 cup distilled white vinegar
2 TBS Honey or sugar
salt and pepper to taste

Cook GF pasta according to package directions. Drain and rinse pasta under cold water.
Place pasta in a large serving bowl add the all the vegetables and toss to combine.
Combine the mayonnaise, vinegar and honey/sugar together, whisk until smooth. Pour over salad and mix well. Season to taste with salt and pepper and sprinkle with sunflower seeds and serve

Makes 6 servings

Calories: 520, total fat 8g, chol 8mg, Protein 16g carbohydrate 89g, fiber 5g, sodium 251mg

Mexican Salad (GF)

1 (15 ounce) can black beans, rinsed and drained
1 (15 ounce) can garbanzo beans, drained
2 cups frozen corn kernels
1/2 onion, finely diced
1 tablespoon chopped fresh cilantro
2 jalapeno peppers, seeded and minced (optional)
1 red bell pepper, diced
1/8 cup olive oil
3 tablespoons fresh lime juice
1 teaspoon ground black pepper
Salt to taste
1/2 teaspoon honey

In a large bowl, combine the black beans, garbanzo beans, corn, onion, cilantro, jalapeños, bell pepper, olive oil, lime juice, pepper, salt and honey. Mix well; refrigerate and allow flavors to blend.

 Makes 6 servings

Calories: 260, total fat 6g,chol 0, protein 9g, carbohydrate 40g, fiber 9g, sodium 430mg

Soups

Best Ever Minestrone (GF)

1 tablespoons olive oil
1 tablespoon minced garlic
1 onion, chopped
2 large carrots, diced
1 heaping tablespoon fennel seed
1 (29 ounce) can Italian-style stewed tomatoes
1 (15 ounce) can cannellini beans, drained
1 (15 ounce) can kidney beans, drained
1 cup frozen green beans
1 cup fresh spinach
1 med zucchini, sliced
1/4 cup uncooked pasta
1/4 teaspoon dried parsley
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
1 pinch Italian seasoning
1 bay leaf
4 cups low sodium no MSG/GF chicken broth
1 cup V-8 vegetable juice
1 tsp Tabasco pepper sauce

1. In a large 4 to 5 quart pot, heat olive oil over medium heat. Mix in garlic, onion and carrots. Saute the vegetables until just tender; approximately 5 minutes.
2. Add tomatoes with juice, cannellini beans, and kidney beans to the saucepan. Fill each can with water, and add the water to the saucepan. Mix in green beans and zucchini. Sprinkle parsley, basil, oregano, Italian seasoning, bay leaves, chicken broth, V-8, and Tabasco pepper sauce into the soup; stir well. Bring the soup to a boil, reduce heat to simmer. Cover, and let simmer 30 minutes, add spinach after 25 minutes, simmer another 5 min. Yields approximately 10 servings
Serving size 1 cup

Calories 110, fat 2.9g, protein 10g, sodium 550mg, carbohydrates 40g, fiber 10g, calcium 120mg

Lentil Soup (GF)

1 onions, chopped
2 cloves garlic, minced
1 teaspoon grated fresh ginger
6 cups water
1 cup red lentils
1 (15 ounce) can garbanzo beans, drained
1 (19 ounce) can cannellini beans
1 (14.5 ounce) can diced tomatoes
2 carrots sliced
1 stalk celery chopped
1 teaspoon garam masala
1 1/2 teaspoons ground cardamom
1/2 teaspoon ground cayenne pepper
1/2 teaspoon ground cumin
1 tablespoon olive oil

In large pot saute; the onions, garlic, and ginger in a little olive oil for about 5 minutes.
Add the water, lentils, chick peas, white kidney beans, diced tomatoes, carrots, celery, garam masala, cardamom, cayenne pepper and cumin. Bring to a boil for a few minutes then simmer for 1 to 1 1/2 hours or longer, until the lentils are soft.
Puree half the soup in a food processor or blender. Return the pureed soup to the pot, stir

Calories: 355 Total Fat: 3.9g, Cholesterol: 0mg, Sodium: 432mg, Total Carbs: 61.8g
Dietary Fiber: 19.3g, Protein: 20.4g

Homemade vegetable soup (GF)

3/4 cup chopped celery
3/4 cup chopped onion
1 cup chopped carrots
1 (14.5 ounce) can diced tomatoes, drained
3 cups tomato-vegetable juice cocktail
2 cups water
1 leek, chopped
1 potato, peeled and cubed
1 cup frozen peas, drained
1 cup frozen whole kernel corn
2 (15 ounce) cans garbanzo beans, drained
1 cup long-grain white rice
1/4 teaspoon dried thyme
1/2 teaspoon ground black pepper
1/4 teaspoon garlic powder
1 teaspoon dried dill weed

In a large pot over high heat, combine the celery, onion, carrots, tomatoes, tomato-vegetable juice, water, leek, potato, peas, corn, beans, rice, thyme, ground black pepper, garlic powder and dill weed.
Bring to a boil, reduce heat and simmer for 30 minutes, or until vegetables are tender.

Vegetarian Chili (GF)

1 tablespoon olive oil
1/2 medium onion, chopped
1 bay leaf
1 teaspoon ground cumin
2 tsp dried oregano
1 tsp salt
2 stalks celery, chopped
2 green bell peppers, chopped
3 cloves garlic, chopped
1 (4 ounce) cans chopped green chile peppers, drained
Optional 1 (12 ounce)Amy's chicken sausage or style GF soy crumbles
2 (15 ounce) cans whole stewed tomatoes
1/8 cup chili powder
1 tsp ground black pepper
1 (15 ounce) can kidney beans, rinsed and drained
1 (15 ounce) can garbanzo beans, drained
1 (15 ounce) can black beans, rinsed and drained

Heat the olive oil in a large pot over medium heat. Stir in the onion, and season with bay leaf, cumin, oregano, and salt. Cook and stir until onion is tender, then mix in the celery, green bell peppers, garlic, and green chile peppers. When vegetables are heated through, mix in the (optional) vegetarian burger crumbles. Reduce heat to low, cover pot, and simmer 5 minutes.
Add tomatoes, chili powder, pepper, kidney beans, garbanzo beans, and black beans. Bring to a boil, reduce heat to low, and simmer 30 minutes.

Makes 8 -1 cup servings

Calories: 400, Total Fat: 14.3g, Chol 0mg, Sodium: 445mg, Total Carbs: 55.3g, Dietary Fiber: 18.4g, Protein: 29g



Split Pea Soup (GF)

1 tablespoon olive oil
1/2 cup uncooked brown rice
1/2 cup chopped onion
1 cup chopped celery
2 cloves garlic, minced
1 cup chopped carrots
1 quart low sodium vegetable or chicken broth
1 cup dried split peas
2 1/2 cups water 1 teaspoon dried thyme
1/2 teaspoon Tabasco brand Chipotle sauce (optional)
Salt and pepper to taste


In a large pot, saute onion, brown rice, celery, garlic, and carrots in olive oil for 5-6 minutes.
Add low sodium chicken or vegetable broth, water and spices bring to a boil for 5 mins and turn heat to low- Cover. Simmer for 40 minutes.
Note: If you would like creamier soup, puree soup in a food processor or blender. Add additional broth to bring the soup to the consistency you desire.

Makes 6 -1 cup servings

Calories: 276, Total Fat: 3g, Cholesterol: 0 mg, Sodium: 600mg, Total Carbs: 49g, Dietary Fiber: 11g, Protein: 15g