I was looking to get some soups and looking for ideas/suggestions? I know we all have different tastes, but would like to get some feedback.
Thanks so much
I bought some from ProtiDiet once. I preferred the IP brand.
Now I'm not using any
I miss them but I have cut out all products containing soy protein due to thyroid issues that have cropped up since being on IP
I was looking to get some soups and looking for ideas/suggestions? I know we all have different tastes, but would like to get some feedback.
Thanks so much
I've mostly used the ProtiDiet soups. For the cream soups, I generally steam some vegetables (cauliflower, zucchini, celery) and blend them into the soup along with a dash of cayenne pepper and curry. Maybe a dash of hot sauce. Yummy.
If you go to my blog in my signature line below, and check the heading under 'Selecting Alternative Products' you'll find a page that talks about soups. You may find it useful.
I've mostly used the ProtiDiet soups. For the cream soups, I generally steam some vegetables (cauliflower, zucchini, celery) and blend them into the soup along with a dash of cayenne pepper and curry. Maybe a dash of hot sauce. Yummy.
If you go to my blog in my signature line below, and check the heading under 'Selecting Alternative Products' you'll find a page that talks about soups. You may find it useful.
Thanks so much - I will head over there right this minute!
This is really delicious. I just put it into myfitnesspal and it comes out as 78 cal, 7 carbs (total, not net), 4 g fat, 5 g protein per 1 c serving.
Makes 6 cups:
5 tsp olive oil
14 oz mushrooms, chopped
2 sm red pepper, 2 sm yellow pepper, chopped
5 stalks celery, chopped
6 oz spinach
6 c organic chicken soup
sea salt
black pepper
In large frying pan,cook mushrooms in 2 tsp olive oil till cooked but not caramelized (6-8 minutes). In a large soup pot, heat remaining olive oil, add peppers and celery. Cook 6-8 minutes, stirring occasionally. Add spinach to pot, let wilt, add cooked mushrooms and chicken stock. Bring up to a boil, cut back to simmer 1 hour. Add salt & pepper to taste.(remember your 1/2 tsp salt allotment/day).
Let cool, use stick blender for a few seconds.
My husband made this last week and I loved it. Easy, healthy, phase 1 compliant.
Wuv makes her own vegetable soup every week. I'll see if I can find the recipe.
This is really delicious. I just put it into myfitnesspal and it comes out as 78 cal, 7 carbs (total, not net), 4 g fat, 5 g protein per 1 c serving.
Makes 6 cups:
5 tsp olive oil
14 oz mushrooms, chopped
2 sm red pepper, 2 sm yellow pepper, chopped
5 stalks celery, chopped
6 oz spinach
6 c organic chicken soup
sea salt
black pepper
In large frying pan,cook mushrooms in 2 tsp olive oil till cooked but not caramelized (6-8 minutes). In a large soup pot, heat remaining olive oil, add peppers and celery. Cook 6-8 minutes, stirring occasionally. Add spinach to pot, let wilt, add cooked mushrooms and chicken stock. Bring up to a boil, cut back to simmer 1 hour. Add salt & pepper to taste.(remember your 1/2 tsp salt allotment/day).
Let cool, use stick blender for a few seconds.
My husband made this last week and I loved it. Easy, healthy, phase 1 compliant.
Wuv makes her own vegetable soup every week. I'll see if I can find the recipe.
Plus you can take just about any vegetable puree and add some stock to it and have soup.
Every week I roast a head of caulifower, 3 bunches of leeks, 1 head of garlic, half a bunch of celery (350 degrees, 45 minutes). Let cool, puree in food processor. I refrigerate this and then using a 2 c measuring cup, I take 3 -4 very large tbsp of this, add water to the 12 oz line, microwave 2 minutes, add olive oil, s&p. Tasty and easy way to get veggies in.
LizRR has a thread with purees, you'll get so many great ideas there. Here's a number of her recipes: Braised Celery, Mushroom, & Garlic Puree 1 lb mushrooms
4 ribs celery
4 cloves garlic
EVOO
Spices - sea salt, black pepper, thyme, rosemary, sage, etc.
Chicken Broth
1. Lightly spray a sautee pan with EVOO
1. Chop celery in thin slices, place in sautee pan, cooking at medium heat ~5-8 minutes until they start turning transclucent
2. While the celery is sauteeing, wash & thinly slice the mushrooms, add to the sautee pan
3. Dice the garlic, add to the pan, and allow to brown slightly while adding your spices to taste
4. Add Chicken Broth to just barely cover vegetables and allow to simmer over low heat ~10 minutes
5. Pour into a blender and puree until smooth, add spices to taste
*I use this as 'gravy' over my meat as well as a soup thickener.
*Recently I roasted a turkey and after chilling and skimming the fat from the pan drippings I added this puree and everyone loved the "gravy" on the turkey - no butter, no flour - just yummy flavor (I added S&P, rosemary, sage, & lavender)!
Roasted Red Pepper "Salsa" 3 Red Bell Peppers (or you can use jarred)
3 Poblano Peppers
0-4 Jalapenos Peppers (depending on your heat level)
4-6 cloves Garlic
1 bunch Cilantro
1 Lime
MSG-free Fajita Seasoning
Optional: Tomatoes (Restricted Veggie, 2x/week)
1. Cut the Poblano & Bell Peppers in half, clean out seeds & membranes, place cut side down on a cookie sheet & spray with EVOO along with the garlic cloves (w/the skins on - they roast inside the shell).
2. Roast in the oven at 500 degrees ~8 minutes until the skins start to blacken and bubble - watch carefully.
3. Remove from the oven and peel off the black skin & shell the roasted garlic
4. In a blender add the roasted peppers & garlic, deseeded/demembraned jalapenos, cilantro, lime juice, and fajita seasoning to taste and puree. You can also add 2 stalks of raw celery to the puree for 'structure'
*The cilantro and jalapenos really kick up the flavor!
*You can roast the jalapenos as well, but I prefer them raw in the salsa for more heat.
*The more you deseed the jalapeno the less heat you get.
*You can use it for your lettuce wrapped fajita tacos
*Thinly sliced radishes also serve as great "chips" for dipping (I've seen this offered at Mexican restaurants in Tucson)
*Also roasted/fresh tomatoes can be added - I tended to avoid the Restricted Veggies when possible so it's not explicitly listed in this recipe - but tomatoes are allowed on IP 2x/week!
Roasted Red Pepper Tomato Sauce 4 Red Bell Peppers (or you can use jarred)
1 Poblano Peppers
4-6 cloves Garlic
EVOO
Italian Seasoning
Optional: Tomatoes (Restricted Veggie, 2x/week)
1. Cut the Poblano & Bell Peppers in half, clean out seeds & membranes, place cut side down on a cookie sheet & spray with EVOO along with the garlic cloves (w/the skins on - they roast inside the shell).
2. Roast in the oven at 500 degrees ~8 minutes until the skins start to blacken and bubble - watch carefully.
3. Remove from the oven and peel off the black skin & shell the roasted garlic
4. In a blender add the roasted peppers & garlic, along with Italian seasonings to taste and blend thoroughly. You can also add 2 ribs raw celery for 'structure'.
*I have used this in place of tomato sauce, you can also omit the poblanos, but I like a little bit of that pepper flavor.
*I found the WF Marinara a little "weird" tasting, but you can blend it together with this sauce to help with the flavor and stretch out the sauce calories/carbs.
*Also roasted or fresh tomatoes can be added - I tended to avoid the Restricted Veggies when possible so it's not explicitly listed in this recipe - but tomatoes are allowed on IP 2x/week!
Preheat oven to 350 degrees
1. Rough chop the Cauliflower florets, chop the stems more fine, and chop the Celery in ~2" pieces, leave the garlic in the shell (they will roast inside themselves)
2. Place veggies on cookie sheet, spray with EVOO, sprinkle with spices
3. Roast for ~30 minutes until the cauliflower florets start to brown
4. Blend veggies with ~1 cup Chicken Broth and additional spices to taste
*Otherwise known as Mashed 'Fauxtatoes'
*I add this as a soup thickener A LOT - makes it a very hearty, thick bowl!
*Also, I've added this to the IP Potato Puree with some chopped veggies for 'Baked Croquettes'
*The celery adds a light/no flavor to this puree, you can omit if desired - I add it for a lighter touch of veggies to the 'carbier' cauliflower
Preheat oven to 350 degrees
1. Slice eggplant lengthwise in ~1" thick sections, chop celery in ~2" slices, place on cookie sheet with garlic cloves in the skins (they roast inside themselves).
2. Spray with EVOO and sprinkle with spices
3. Bake for ~30 minutes until the eggplant flesh has fully cooked
4. Place eggplant and shelled garlic with Chicken Broth & additional spices to taste and blend until smooth.
*This also makes a great soup thickener
*Also can use as a spread on some of Rainbows fabulous Plain Crepe crackers
*Note that Eggplant is a Restricted vegetable at 2x/week
Preheat oven to 350 degrees
1. Rough chop broccoli crowns, finely chop stems, chop celery in ~2" pieces, keep garlic in the shells
2. Place veggies on cookie sheet, spray with EVOO, sprinkle with seasonings
3. Roast veggies ~30 minutes, broccoli crowns will start to brown
4. Place broccoli, celery, and shelled garlic in blender with Chicken Broth and spices to taste until smooth.
*This would work as a thickener in broccoli soup!
*I usually chop the stems of broccoli & cauliflower 'finer' than the crowns because they are thicker & need the extra help to get tender during roasting
Preheat oven to 450F.
1. Place the asparagus spears & garlic in the shell on a cookie sheet
2. Roast for 10 minutes. Turn asparagus and roast for about 10 more minutes, until asparagus is very tender. If anything looks like it’s browning too much, take it out.
3.When the asparagus is done, cut the asparagus into pieces and put it into the blender with the shelled garlic, along with the Chicken Broth, lemon juice, lemon zest and blend on high until smooth. Add seasonings to taste.
*These directions are for thicker asparagus.
*Thin asparagus may take much less time so start with 6 minutes, turn and check again in 5 minutes.
Preheat oven to 350°F.
1. Peel off outer skin of celeriac and dice into ~1" cubes, chop celery in ~2" pieces, keep garlic cloves in the shell
2. Scatter veggies on cookie sheet, spray with EVOO, sprinkle with seasonings
3. Bake ~30-40 minutes and add to blender
4. Blend them up as a puree adding Chicken Broth, lemon juice & zest, and seasonings to taste.
*The celeriac alone has a 'celery' flavor (no surprise as it is Celery Root) that is stronger than the celery alone
*Usually I serve this as a side dish to my dinner protein.
Rhubarb Jam 1 bag frozen Rhubarb ~4c chopped (or fresh when in season)
2 tbsp WF Strawberry Spread
1 envelope Knox Unflavored Gelatin
1 cup Water
1. Place frozen Rhubarb in microwave safe bowl and microwave for 5 minutes.
2. Stir with fork, add 2 tbsp WF Strawberry Spread, Knox Gelatin, 1 cup water.
3. Microwave an additional 2 minutes, mash with fork/blend with immersion/puree in blender/etc until desired consistency. Add additional WF Strawberry Spread if desired.
4. Let set in the fridge.
*I always have a bowl of this in the fridge for 'sweet tooth emergencies' - it is a PERFECT fruit fix!
*The gelatin gives it a 'jelly' texture and a collagen boost as well - great for the skin!
*One envelope Knox Unflavored Gelatin adds ~24 calories from 6g protein
*This can be added to puddings, smoothies, IP ice cream, Crispy Cereal Pancakes, Waffles - anywhere where a fruit addition would be appropriate
Plus you can take just about any vegetable puree and add some stock to it and have soup.
Every week I roast a head of caulifower, 3 bunches of leeks, 1 head of garlic, half a bunch of celery (350 degrees, 45 minutes). Let cool, puree in food processor. I refrigerate this and then using a 2 c measuring cup, I take 3 -4 very large tbsp of this, add water to the 12 oz line, microwave 2 minutes, add olive oil, s&p. Tasty and easy way to get veggies in.
LizRR has a thread with purees, you'll get so many great ideas there. Here's a number of her recipes: Braised Celery, Mushroom, & Garlic Puree 1 lb mushrooms
4 ribs celery
4 cloves garlic
EVOO
Spices - sea salt, black pepper, thyme, rosemary, sage, etc.
Chicken Broth
1. Lightly spray a sautee pan with EVOO
1. Chop celery in thin slices, place in sautee pan, cooking at medium heat ~5-8 minutes until they start turning transclucent
2. While the celery is sauteeing, wash & thinly slice the mushrooms, add to the sautee pan
3. Dice the garlic, add to the pan, and allow to brown slightly while adding your spices to taste
4. Add Chicken Broth to just barely cover vegetables and allow to simmer over low heat ~10 minutes
5. Pour into a blender and puree until smooth, add spices to taste
*I use this as 'gravy' over my meat as well as a soup thickener.
*Recently I roasted a turkey and after chilling and skimming the fat from the pan drippings I added this puree and everyone loved the "gravy" on the turkey - no butter, no flour - just yummy flavor (I added S&P, rosemary, sage, & lavender)!
Roasted Red Pepper "Salsa" 3 Red Bell Peppers (or you can use jarred)
3 Poblano Peppers
0-4 Jalapenos Peppers (depending on your heat level)
4-6 cloves Garlic
1 bunch Cilantro
1 Lime
MSG-free Fajita Seasoning
Optional: Tomatoes (Restricted Veggie, 2x/week)
1. Cut the Poblano & Bell Peppers in half, clean out seeds & membranes, place cut side down on a cookie sheet & spray with EVOO along with the garlic cloves (w/the skins on - they roast inside the shell).
2. Roast in the oven at 500 degrees ~8 minutes until the skins start to blacken and bubble - watch carefully.
3. Remove from the oven and peel off the black skin & shell the roasted garlic
4. In a blender add the roasted peppers & garlic, deseeded/demembraned jalapenos, cilantro, lime juice, and fajita seasoning to taste and puree. You can also add 2 stalks of raw celery to the puree for 'structure'
*The cilantro and jalapenos really kick up the flavor!
*You can roast the jalapenos as well, but I prefer them raw in the salsa for more heat.
*The more you deseed the jalapeno the less heat you get.
*You can use it for your lettuce wrapped fajita tacos
*Thinly sliced radishes also serve as great "chips" for dipping (I've seen this offered at Mexican restaurants in Tucson)
*Also roasted/fresh tomatoes can be added - I tended to avoid the Restricted Veggies when possible so it's not explicitly listed in this recipe - but tomatoes are allowed on IP 2x/week!
Roasted Red Pepper Tomato Sauce 4 Red Bell Peppers (or you can use jarred)
1 Poblano Peppers
4-6 cloves Garlic
EVOO
Italian Seasoning
Optional: Tomatoes (Restricted Veggie, 2x/week)
1. Cut the Poblano & Bell Peppers in half, clean out seeds & membranes, place cut side down on a cookie sheet & spray with EVOO along with the garlic cloves (w/the skins on - they roast inside the shell).
2. Roast in the oven at 500 degrees ~8 minutes until the skins start to blacken and bubble - watch carefully.
3. Remove from the oven and peel off the black skin & shell the roasted garlic
4. In a blender add the roasted peppers & garlic, along with Italian seasonings to taste and blend thoroughly. You can also add 2 ribs raw celery for 'structure'.
*I have used this in place of tomato sauce, you can also omit the poblanos, but I like a little bit of that pepper flavor.
*I found the WF Marinara a little "weird" tasting, but you can blend it together with this sauce to help with the flavor and stretch out the sauce calories/carbs.
*Also roasted or fresh tomatoes can be added - I tended to avoid the Restricted Veggies when possible so it's not explicitly listed in this recipe - but tomatoes are allowed on IP 2x/week!
Preheat oven to 350 degrees
1. Rough chop the Cauliflower florets, chop the stems more fine, and chop the Celery in ~2" pieces, leave the garlic in the shell (they will roast inside themselves)
2. Place veggies on cookie sheet, spray with EVOO, sprinkle with spices
3. Roast for ~30 minutes until the cauliflower florets start to brown
4. Blend veggies with ~1 cup Chicken Broth and additional spices to taste
*Otherwise known as Mashed 'Fauxtatoes'
*I add this as a soup thickener A LOT - makes it a very hearty, thick bowl!
*Also, I've added this to the IP Potato Puree with some chopped veggies for 'Baked Croquettes'
*The celery adds a light/no flavor to this puree, you can omit if desired - I add it for a lighter touch of veggies to the 'carbier' cauliflower
Preheat oven to 350 degrees
1. Slice eggplant lengthwise in ~1" thick sections, chop celery in ~2" slices, place on cookie sheet with garlic cloves in the skins (they roast inside themselves).
2. Spray with EVOO and sprinkle with spices
3. Bake for ~30 minutes until the eggplant flesh has fully cooked
4. Place eggplant and shelled garlic with Chicken Broth & additional spices to taste and blend until smooth.
*This also makes a great soup thickener
*Also can use as a spread on some of Rainbows fabulous Plain Crepe crackers
*Note that Eggplant is a Restricted vegetable at 2x/week
Preheat oven to 350 degrees
1. Rough chop broccoli crowns, finely chop stems, chop celery in ~2" pieces, keep garlic in the shells
2. Place veggies on cookie sheet, spray with EVOO, sprinkle with seasonings
3. Roast veggies ~30 minutes, broccoli crowns will start to brown
4. Place broccoli, celery, and shelled garlic in blender with Chicken Broth and spices to taste until smooth.
*This would work as a thickener in broccoli soup!
*I usually chop the stems of broccoli & cauliflower 'finer' than the crowns because they are thicker & need the extra help to get tender during roasting
Preheat oven to 450F.
1. Place the asparagus spears & garlic in the shell on a cookie sheet
2. Roast for 10 minutes. Turn asparagus and roast for about 10 more minutes, until asparagus is very tender. If anything looks like it’s browning too much, take it out.
3.When the asparagus is done, cut the asparagus into pieces and put it into the blender with the shelled garlic, along with the Chicken Broth, lemon juice, lemon zest and blend on high until smooth. Add seasonings to taste.
*These directions are for thicker asparagus.
*Thin asparagus may take much less time so start with 6 minutes, turn and check again in 5 minutes.
Preheat oven to 350°F.
1. Peel off outer skin of celeriac and dice into ~1" cubes, chop celery in ~2" pieces, keep garlic cloves in the shell
2. Scatter veggies on cookie sheet, spray with EVOO, sprinkle with seasonings
3. Bake ~30-40 minutes and add to blender
4. Blend them up as a puree adding Chicken Broth, lemon juice & zest, and seasonings to taste.
*The celeriac alone has a 'celery' flavor (no surprise as it is Celery Root) that is stronger than the celery alone
*Usually I serve this as a side dish to my dinner protein.
Rhubarb Jam 1 bag frozen Rhubarb ~4c chopped (or fresh when in season)
2 tbsp WF Strawberry Spread
1 envelope Knox Unflavored Gelatin
1 cup Water
1. Place frozen Rhubarb in microwave safe bowl and microwave for 5 minutes.
2. Stir with fork, add 2 tbsp WF Strawberry Spread, Knox Gelatin, 1 cup water.
3. Microwave an additional 2 minutes, mash with fork/blend with immersion/puree in blender/etc until desired consistency. Add additional WF Strawberry Spread if desired.
4. Let set in the fridge.
*I always have a bowl of this in the fridge for 'sweet tooth emergencies' - it is a PERFECT fruit fix!
*The gelatin gives it a 'jelly' texture and a collagen boost as well - great for the skin!
*One envelope Knox Unflavored Gelatin adds ~24 calories from 6g protein
*This can be added to puddings, smoothies, IP ice cream, Crispy Cereal Pancakes, Waffles - anywhere where a fruit addition would be appropriate
Alternative soups?
