by Emily Willis
Radish Soup
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
2 bunches radishes, cut in quarters
Salt and ground black pepper, to taste
6 cups chicken stock
2 stalks celery, chopped
3 tablespoons coconut oil
6 garlic cloves, peeled and minced
1 onion, peeled and chopped
Directions:
Heat up a pot with the oil over medium heat, add the onion, celery, and garlic, stir, and cook for 5 minutes. Add the radishes, stock, salt, and pepper, stir, bring to a boil, cover, and simmer for 15 minutes. Divide into soup bowls and serve.
Nutrition: Calories - 120, Fat - 2, Fiber - 1, Carbs - 3, Protein - 10
Avocado Salad
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
2 avocados, pitted, and mashed
Salt and ground black pepper, to taste
¼ teaspoon lemon stevia
1 tablespoon white vinegar
14 ounces coleslaw mix
Juice from 2 limes
¼ cup onion, chopped
¼ cup fresh cilantro, chopped
2 tablespoons olive oil
Directions:
Put the coleslaw mixture in a salad bowl. Add the avocado mash and onions, and toss to coat. In a bowl, mix the lime juice with salt, pepper, oil, vinegar, and stevia, and stir well. Add this to salad, toss to coat, sprinkle cilantro, and serve.
Nutrition: Calories - 100, Fat - 10, Fiber - 2, Carbs - 5, Protein - 8
Avocado and Egg Salad
Preparation time: 10 minutes
Cooking time: 7 minutes
Servings: 4
Ingredients:
4 cups mixed lettuce leaves, torn
4 eggs
1 avocado, pitted, and sliced
¼ cup mayonnaise
2 teaspoons mustard
2 garlic cloves, peeled and minced
1 tablespoon fresh chives, chopped
Salt and ground black pepper, to taste
Directions:
Put water in a pot, add the some salt, add the eggs, bring to a boil over medium-high heat, boil for 7 minutes, drain, cool, peel, and chop them. In a salad bowl, mix the lettuce with eggs, and avocado. Add the chives and garlic, some salt, and pepper, and toss to coat. In a bowl, mix the mustard with mayonnaise, salt, and pepper, and stir well. Add this to the salad, toss well, and serve.
Nutrition: Calories - 234, Fat - 12, Fiber - 4, Carbs - 7, Protein - 12
Avocado and Cucumber Salad
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
1 onion, peeled and sliced
1 cucumber, sliced
2 avocados, pitted, peeled, and chopped
1 pound cherry tomatoes, halved
2 tablespoons olive oil
¼ cup fresh cilantro, chopped
2 tablespoons lemon juice
Salt and ground black pepper, to taste
Directions:
In a large salad bowl, mix the tomatoes with the cucumber, onion, and avocado, and stir. Add the oil, salt, pepper, and lemon juice, and toss to coat well. Serve cold with cilantro on top.
Nutrition: Calories - 140, Fat - 4, Fiber - 2, Carbs - 4, Protein - 5
Avocado Soup
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
2 avocados, pitted, peeled, and chopped
3 cups chicken stock
2 scallions, chopped
Salt and ground black pepper, to taste
2 tablespoons butter
⅔ cup heavy cream
Directions:
Heat up a pot with the butter over medium heat, add the scallions, stir, and cook for 2 minutes. Add the 2 ½ cups stock, stir, and simmer for 3 minutes. In a blender, mix the avocados with the rest of the stock, salt, pepper, and heavy cream, and pulse well. Add this to the pot, stir well, cook for 2 minutes, and season with more salt and pepper. Stir well, ladle into soup bowls, and serve.
Nutrition: Calories - 332, Fat - 23, Fiber - 4, Carbs - 6, Protein - 6
Avocado and Bacon Soup
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
2 avocados, pitted, and cut in half
4 cups chicken stock
⅓ cup fresh cilantro, chopped
Juice of ½ lime
1 teaspoon garlic powder
½ pound bacon, cooked, and chopped
Salt and ground black pepper, to taste
Directions:
Put the stock in a pot and bring to a boil over medium-high heat. In a blender, mix the avocados with garlic powder, cilantro, lime juice, salt, and pepper, and blend well. Add this to the stock and blend using an immersion blender. Add the bacon, more salt and pepper, stir, cook for 3 minutes, ladle into soup bowls, and serve.
Nutrition: Calories - 300, Fat - 23, Fiber - 5, Carbs - 6, Protein - 17
Thai Avocado Soup
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
1 cup coconut milk
2 teaspoons Thai green curry paste
1 avocado, pitted, peeled, and chopped
1 tablespoon fresh cilantro, chopped
Salt and ground black pepper, to taste
2 cups vegetable stock
Lime wedges, for serving
Directions:
In a blender, mix the avocado with salt, pepper, curry paste, and coconut milk, and pulse well. Transfer this to a pot and heat up over medium heat. Add the stock, stir, bring to a simmer, and cook for 5 minutes. Add the cilantro, more salt and pepper, stir, cook for 1 minute, ladle into soup bowls, and serve with lime wedges.
Nutrition: Calories - 240, Fat - 4, Fiber - 2, Carbs - 6, Protein - 12
Arugula Salad
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
1 white onion, peeled and chopped
1 tablespoon vinegar
1 cup hot water
1 bunch baby arugula
¼ cup walnuts, chopped
2 tablespoons fresh cilantro, chopped
2 garlic cloves, peeled and minced
2 tablespoons olive oil
Salt and ground black pepper, to taste
1 tablespoon lemon juice
Directions:
In a bowl, mix the water with vinegar, add the onion, set aside for 5 minutes, and drain well. In a salad bowl, mix the arugula with the walnuts and onion, and stir. Add the garlic, salt, pepper, lemon juice, cilantro, and oil, toss well, and serve.
Nutrition: Calories - 200, Fat - 2, Fiber - 1, Carbs - 5, Protein - 7
Arugula Soup
Preparation time: 10 minutes
Cooking time: 13 minutes
Servings: 6
Ingredients:
1 onion, peeled and chopped
1 tablespoon olive oil
2 garlic cloves, peeled and minced
½ cup coconut milk
10 ounces baby arugula
2 tablespoons fresh mint, chopped, and
2 tablespoons fresh tarragon, chopped
2 tablespoons fresh parsley, chopped
2 tablespoons fresh chives, chopped
4 tablespoons coconut milk yogurt
6 cups chicken stock
Salt and ground black pepper, to taste
Directions:
Heat up a pot with the oil over medium-high heat, add the onion and garlic, stir, and cook for 5 minutes. Add the stock, and milk, stir, and bring to a simmer. Add the arugula, tarragon,
parsley, and mint, stir, and cook for 6 minutes. Add the coconut yogurt, salt, pepper, and chives, stir, cook for 2 minutes, divide into soup bowls, and serve.
Nutrition: Calories - 200, Fat - 4, Fiber - 2, Carbs - 6, Protein - 10
Arugula and Broccoli Soup
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
1 onion, peeled and chopped
1 tablespoon olive oil
1 garlic clove, peeled and minced
1 broccoli head, separated into florets
Salt and ground black pepper, to taste
2, and ½ cups vegetable stock
1 teaspoon cumin
Juice of ½ lemon
1 cup arugula leaves
Directions:
Heat up a pot with the oil over medium-high heat, add the onions, stir, and cook for 4 minutes. Add the garlic, stir, and cook for 1 minute. Add the broccoli, cumin, salt, and pepper, stir, and cook for 4 minutes. Add the stock, stir, and cook for 8 minutes. Blend the soup using an immersion blender, add half of the arugula, and blend again. Add the rest of the arugula, stir, and heat up the soup again. Add the lemon juice, stir, ladle into soup bowls, and serve.
Nutrition: Calories - 150, Fat - 3, Fiber - 1, Carbs - 3, Protein - 7
Zucchini Cream
Preparation time: 10 minutes
Cooking time: 25 minutes
Servings: 8
Ingredients:
6 zucchini, cut in half and sliced
Salt and ground black pepper, to taste
1 tablespoon butter
28 ounces vegetable stock
1 teaspoon dried oregano
½ cup onion, chopped
3 garlic cloves, peeled and minced
2 ounces Parmesan cheese, grated
¾ cup heavy cream
Directions:
Heat up a pot with the butter over medium-high heat, add the onion, stir, and cook for 4 minutes. Add the garlic, stir, and cook for 2 minutes. Add the zucchini, stir, and cook for 3 minutes. Add the stock, stir, bring to a boil, and simmer over medium heat for 15 minutes. Add the oregano, salt, and pepper, stir, take off the heat, and blend using an immersion blender. Heat the soup again, add the heavy cream, stir, and bring to a simmer. Add the Parmesan cheese, stir, take off the heat, ladle into bowls, and serve.
Nutrition: Calories - 160, Fat - 4, Fiber - 2, Carbs - 4, Protein - 8
Zucchini and Avocado Soup
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 4
Ingredients:
1 big avocado, pitted, peeled, and chopped
4 scallions, chopped
1 teaspoon fresh ginger, grated
2 tablespoons avocado oil
Salt and ground black pepper, to taste
2 zucchini, chopped
29 ounces vegetable stock
1 garlic clove, peeled and minced
1 cup water
1 tablespoon lemon juice
1 red bell pepper, seeded and chopped
Directions:
Heat up a pot with the oil over medium heat, add the onions, stir, and cook for 3 minutes. Add the garlic and ginger, stir, and cook for 1 minute. Add the zucchini, salt, pepper, water, and stock, stir, bring to a boil, cover the pot, and cook for 10 minutes. Take off heat, set the soup aside for a couple of minutes, add the avocado, stir, blend everything using an immersion blender, and heat up again. Add more salt and pepper, plus the bell pepper and lemon juice, stir, heat up soup again, ladle into soup bowls, and serve.
Nutrition: Calories - 154, Fat - 12, Fiber - 3, Carbs - 5, Protein - 4
Swiss Chard Pie
Preparation time: 10 minutes
Cooking time: 45 minutes
Servings: 12
Ingredients:
8 cups Swiss chard, chopped
½ cup onion, peeled and chopped
1 tablespoon olive oil
1 garlic clove, peeled and minced
Salt and ground black pepper, to taste
3 eggs
2 cups ricotta cheese
1 cup mozzarella cheese, shredded
A pinch of nutmeg
¼ cup Parmesan cheese, grated
1 pound sausage, chopped
Directions:
Heat up a pan with the oil over medium heat, add the onions and garlic, stir, and cook for 3 minutes. Add the Swiss chard, stir, and cook for 5 minutes. Add the salt, pepper, and nutmeg, stir, take off the heat, and set aside for a few minutes. In a bowl, whisk the eggs with cheeses and stir well. Add the Swiss chard mixture and stir well. Spread the sausage meat on the bottom of a pie pan and press well. Add the Swiss chard, and eggs mixture, spread well, place in an oven at 350ºF, and bake for 35 minutes. Set the pie aside to cool down, slice, and serve it.
Nutrition: Calories - 332, Fat - 23, Fiber - 3, Carbs - 4, Protein - 23
Swiss Chard Salad
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
1 bunch Swiss chard, cut into strips
2 tablespoons avocado oil
1 onion, peeled and chopped
A pinch of red pepper flakes
¼ cup pine nuts, toasted
¼ cup raisins
1 tablespoon balsamic vinegar
Salt and ground black pepper, to taste
Directions:
Heat up a pan with the oil over medium heat, add the chard and onions, stir, and cook for 5 minutes.
Add the salt, pepper, and pepper flakes, stir, and cook for 3 minutes. Put the raisins in a bowl, add the water to cover them, heat them up in a microwave for 1 minute, set aside for 5 minutes, and drain them well. Add the raisins, and pine nuts to the pan with the vinegar, stir, cook for 3 minutes, divide on plates, and serve.
Nutrition: Calories - 120, Fat - 2, Fiber - 1, Carbs - 4, Protein - 8
Green Salad
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
24 green grapes, halved
1 bunch Swiss chard, chopped
1 avocado, pitted, peeled, and cubed
Salt and ground black pepper, to taste
2 tablespoons avocado oil
1 tablespoon mustard
7 sage leaves, chopped
1 garlic clove, peeled and minced
Directions:
In a salad bowl, mix the Swiss chard with the grapes and avocado cubes. In a bowl, mix the mustard with the oil, sage, garlic, salt, and pepper, and whisk. Add this to the salad, toss to coat well, and serve.
Nutrition: Calories - 120, Fat - 2, Fiber - 1, Carbs - 4, Protein - 5
Catalan-style Greens
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 4
Ingredients:
1 apple, cored and chopped
1 onion, peeled and sliced
3 tablespoons avocado oil
¼ cup raisins
6 garlic cloves, peeled and chopped
¼ cup pine nuts, toasted
¼ cup balsamic vinegar
2½ cups Swiss chard
2½ cups spinach, and
Salt and ground black pepper, to taste
A pinch of nutmeg
Directions:
Heat up a pan with the oil over medium-high heat, add the onion, stir, and cook for 3 minutes. Add the apple, stir, and cook for 4 minutes. Add the garlic, stir, and cook for 1 minute. Add the raisins, vinegar, spinach, and chard, stir, and cook for 5 minutes. Add the nutmeg, salt, and pepper, stir, cook for a few seconds, divide on plates, and serve.
Nutrition: Calories - 120, Fat - 1, Fiber - 2, Carbs - 3, Protein - 6
Swiss Chard and Chicken Soup
Preparation time: 10 minutes
Cooking time: 35 minutes
Servings: 12
Ingredients:
4 cups Swiss chard, chopped
4 cups chicken breast, cooked, and shredded
2 cups water
1 cup mushrooms, sliced
1 tablespoon garlic, minced
1 tablespoon coconut oil, melted
¼ cup onion, peeled and chopped
8 cups chicken stock
2 cups yellow squash, chopped
1 cup green beans, cut into medium-sized pieces
2 tablespoons vinegar
¼ cup fresh basil, chopped
Salt and ground black pepper, to taste
4 bacon slices, chopped
¼ cup sundried tomatoes, cored and chopped
Directions:
Heat up a pot with the oil over medium-high heat, add the bacon, stir, and cook for 2 minutes. Add the tomatoes, garlic, onions, and mushrooms, stir, and cook for 5 minutes. Add the water, stock, and chicken, stir, and cook for 15 minutes. Add the Swiss chard, green beans, squash, salt, and pepper, stir, and cook for 10 minutes. Add the vinegar, basil, salt, and pepper, stir, ladle into soup bowls, and serve.