Eat To Live - Dr. Fuhrman Recipes

Fat Free Vegan Indian Tarka Chana Dal (An Easy Oil-Free Curry Recipe)

June 4, 2012 by Veronica Grace 23 Comments

Tarka Dal is also known as Dal Tarka or Tadka depending where you are in India. Like many Indian foods the names of dishes are phonetic so often you will see similar spellings of dal such as dhal or dahl. There is no right or wrong way to spell these dishes, I just use the most common spellings for ease of use.

Dal is a dish that is made with any variety of lentils including but not limited to split red lentils (most common in thin dal soups), black urad dal (used in creamy Dal Makhani), split urad dal (ground with rice to create Dosas which are Indian crepes) toor/tuvar dal which looks just like chana dal and yellow split peas but is smaller, and moong dal a small yellow split lentil that cooks faster than chana or yellow split peas also used in soups.

Cook’s Thesaurus has excellent descriptions and pictures of various lentils and how to tell them apart. This may sound quite confusing at first, but it’s unlikely that you will fully immerse yourself into using every type of lentil in Indian cuisine, so don’t worry. The most important thing is just to make sure you’re buying the right lentil and label what you buy if it’s coming from bulk bins. As they are all different sizes and thicknesses they can take different amounts of time to cook.

chana dal (skinless split chickpeas)

You can almost see that they look like little chickpeas/garbanzos split in half and are not fully rounded like yellow split peas. Toor/tuvar dal is also yellow and similar in size, but it is not the same.

Chana dal is used in East India and is widely available at Indian markets, bulk dry good sections at the health food store or ethnic market and online. Tarka is a method where spices are cooked/tempered in hot oil and added to the beginning or end of a dish being cooked. Since we’re going for oil free methods of cooking however, all of the ingredients are combined and cooked together in water instead. Tarka dal is usually cooked in 4 steps and can be quite complicated so I simplified the method. For this reason we have slightly increased some of the spices as the flavours will be subdued through cooking. Whole spices are best as they will retain more flavour, if you substitute all the whole spices with powdered spices you may have to reseason it to taste when it’s done cooking and it may not be as flavourful.

(Oil-Free) Simplified Indian Tarka Chana Dal

Serves 6-8 as a side

Ingredients:

2 cups chana dal (skinless split dried chickpeas, also spelled channa dal, dahl, or dhal)
1 large onion, diced finely
8-10 cloves of garlic, minced
2 inches of ginger, minced (or 1 tsp ginger powder)
1 14.5 oz/411 g can fire roasted crushed tomatoes (I use Muir Glen Organics)
7-8 cups/1.6-1.9 L of water (depending on how thick or thin you want it)
2 tsp turmeric
1 small cinnamon stick
3 black cardamom pods (or green)
8 whole cloves
4 bay leaves
3 tsp cumin seeds
2 tsp black mustard seeds
1-2 tsp red chili powder (or more to taste) I used Frontier Organic Chili powder blend
1 1/2 – 2 tsp salt
Fresh ground pepper to taste
handful of chopped fresh cilantro/coriander (to garnish)

Pressure Cooker Directions:

Combine ingredients (except salt, pepper and cilantro), into a heavy bottomed pressure cooker, mix well, cover and heat over high heat (on gas stove) until a steady stream of steam escapes the pressure valve. Turn the heat down to medium high and cook for 20 minutes or until the dal is just tender (not mushy.)
Season to taste with salt and pepper. Taste test and add additional chili powder if desired. (I added a 1/2 tsp of roasted cumin powder as it’s one of my favourite spices.)
Garnish with fresh cilantro and serve with basmati rice or brown rice if desired.

Slow Cooker Directions:

Alternatively you can try cooking this in a slow cooker on high. Check on it between 4 and 5 hours. When chana is soft, season to taste with salt, pepper and additional spices such as chili powder if desired.

You can also probably cook this over the stove, but you will require more water as it will dissipate. I would guess this would take between 60-90 minutes of cooking time on a stove depending whether it was electric/gas and what temperature it’s cooked at. Make sure you stir it and check on the water level so it does not burn to the bottom of the pot.

Additional Tips:

If serving this to guests unfamiliar with Indian curries, you may want to take out all of the pieces of cinnamon stick, bay leaves, cardamom pods and cloves before serving. Be careful, the dal is hot! Generally we just pick these pieces out while we’re eating. But just make sure to warn people as a mouthful of clove or cardamom can be a little unpleasant!

If you like your dal thick as pictured above you can use the lower amount of water. If you find your dal is a little too runny you can add some corn starch slurry to it to thicken it up. Use 1 tsp mixed in a 2 tablespoons of water at a time and heat through until you get the desired consistency.

You may want to serve this as a side dish, or even as a main meal with rice or Indian flat bread. For a main meal this will make enough to serve 4-6 people.

Refrigerate or freeze any leftovers for a quick healthy meal later on in the week.

Don’t use regular yellow split peas for this recipe. They take a really long time to cook and won’t be the same, despite looking almost like chana dal.

Have you ever had Tarka Dal before? Have you ever tried chana dal?

Fat Free Vegan Cabbage Soup (Cabbage Soup Diet Recipe For Weight Loss)

May 22, 2012 by Veronica Grace 72 Comments

Today I have a really healthy and easy recipe for you, especially if you’re interested in losing some weight, feeling better and eating more home cooked food. It’s a delicious spin on cabbage soup. No this is not the recipe from the Cabbage Soup Diet (which after looking at makes me think it kinda sucks…) Mine features whole homemade ingredients without any packages of soup seasoning, V8 or chemical flavour enhancers.

The point of the cabbage soup in the cabbage soup diet is to fill you up on broth and vegetables in place of one meal a day so that you can lose weight fairly easily without crash dieting or being hungry.

A Healthier Alternative To The Cabbage Soup Diet

If you wanted a healthy guideline to lose some weight a safe and manageable way it would be to just eat fruits, lots of vegetables (even baked potatoes, sweet potatoes and squash are ok) and homemade vegetable soup (should be oil/cream free). You want to fill up on lower calorie high fibre nutrient dense foods. You could also have some beans or homemade hummus to go with your meals if desired as well. People gain weight because they eat too many rich foods like fried foods, meat, cheese, cream, butter, pastries, and bread products with oil in/on them. Even eating a diet of just potatoes wouldn’t cause you to gain weight, but if you slathered every potato in butter, sour cream and bacon it would become far too rich to achieve weight loss.

Actually I put a friend of mine on a fat free (and also no bread or flour products) diet back in September and she’s lost 50 lbs already just by eating more homemade meals and making sure they were based on foods like potatoes, vegetables and even rice instead of meat, bread, pastries and dairy products. She’s doing great and still enjoys eating this way every day.

One thing people think when it comes to alternative “healthier” lifestyles it that they will always hate it, never be able to do it or even starve to death (maybe even get bored to death too!). Let me tell you that is not the case. I started eating more raw and vegan for health reasons, not because I didn’t like how steak or chicken tasted. (Hey I’m being honest!) But now I’ve been eating vegetable based dishes for so long that I actually don’t miss or crave any animal foods at all. I really couldn’t imagine eating them again. I actually enjoy the food I eat now even more than the food I used to eat. (Whatever you do most often now, you tend to like even more than what you used to do back then. It’s just the way the brain perceives things. Recent events tend to be better than past events a lot of the time because their more clear in our minds.) I like vegetables so much that if I go to a regular restaurant and get a pasta dish or soup that has hardly any vegetables in it, I get sad and want more vegetables! I could never just eat a big plate of plain spaghetti and sauce anymore, I love putting vegetables or lentils in it to give it more flavour.

People may think all vegans eat are carrots, broccoli and celery, but that is simply not true. In fact I eat a much wider variety of ALL plant foods now than I ever did before. I can’t even say I have a favourite fruit or vegetable. I love many of them like cherries, mangoes, watermelon, white peaches, Hawaiian papayas, pineapple, blackberries, blueberries, raspberries, eggplant, sweet potatoes, butternut squash, Thai pumpkin, broccoli, asparagus, mushrooms and more. I wouldn’t be able to choose any of those as my favourite. I eat an even bigger variety than these, but these are some foods I really enjoy eating regularly and never get sick of eating. (This doesn’t even includes all the beans, legumes and whole grains I enjoy as well!)

I made 2 batches of vegetable broth and 2 batches of this cabbage soup last week, it was that good. One day I had 3 bowls of it for dinner! At 108 calories a bowl there’s really nothing to worry because you couldn’t possibly gain weight by eating this soup.

Fat Free Vegan Cabbage Soup Recipe

Serves 8

Ingredients:

2 medium sweet onions, diced (like Vidalia, Walla Walla etc. They have light coloured skin and a slightly flattened top and bottom)
5 cloves of garlic, minced
10 oz./283 g package of mushrooms, sliced
2 tsp fresh thyme (or 1 tsp dried)
6 large stalks of celery, leaves removed and sliced
4 large carrots, peeled and sliced
1 lb/454 g (1/2 head) of green cabbage, shredded or cut with mandolin
28 oz/793 g (or 2 16oz cans) fire roasted diced tomatoes (I use Muir Glen Organics)
10 cups/2.5 qtss/2.3 L fresh vegetable broth (my recipes are here) or low sodium packaged vegetable broth
Herbamare/Sea salt and pepper to taste

Directions:

Saute onions, garlic and mushrooms in 2-3 cups of vegetable broth for 5-6 minutes until the onions are tender. (Mushrooms take longer to cook than the rest of the veggies, so we’re cooking them first.)
Add the rest of the vegetables, the thyme, the canned tomatoes, and the vegetable broth.
Cook the vegetables over medium heat for 30-40 minutes or low heat for 1.5-2 hours until the vegetables are tender.
Season to taste with Herbamare or salt and pepper. Add a little cayenne or chili pepper if you like the soup spicy. If you like your soup a little thinner you can add a little more vegetable broth or water if desired. But don’t add too much or you will dilute the flavour.
Serve!

Additional Tips:

This soup is almost like a cabbage stew because it’s so full of vegetables. I prefer to have lots of veggies in my soup and a little less broth. You can add a little more broth if you like really watery soups. (But this is already so low calorie you don’t really need to water it down if you’re looking for a diet-friendly meal.)

I found I didn’t need to add much salt to my soup as I made homemade broth that was naturally sweet from the sweet onions, carrots and thyme and the fire roasted tomatoes have enough salt in them already.

This is a great recipe that you can use for a soup base and just change out some of the veggies for different ones for variety. You can also experiment with different salt free seasoning blends. Just make sure you always add a little, let it cook for a few minutes and taste test before adding more, so you don’t end up with an over seasoned soup!

If you use a bowl or two of this soup with some fruit or a salad every day instead of your normal meal it will help you lose weight just like any other meal replacement plan. But this is much more nutritious because it’s homemade and packed full of vitamins and minerals from the veggies. Even more so if you make your own vegetable broth. There is no comparison for me between store bought and homemade broth, so give it a try sometime and you will enjoy homemade soups even more!

Even if you changed a few of the vegetables in this soup it would be around the same calories. Overall it’s a very low calorie nutrient dense soup.

Nutrition Facts
Servings Per Recipe: 8
Serving Size: 1 serving

Amount Per Serving

Calories		104.0

Total Fat		0.4 g

	Saturated Fat	0.1 g

	Polyunsaturated Fat	0.2 g

	Monounsaturated Fat	0.0 g

Cholesterol		0.0 mg

Sodium		254.9 mg

Potassium		562.3 mg

Total Carbohydrate		17.8 g

	Dietary Fiber	6.3 g

	Sugars	7.8 g

Protein		3.8 g


Vitamin A	97.3 %

Vitamin B-12	0.0 %

Vitamin B-6	9.9 %

Vitamin C	69.2 %

Vitamin D	6.7 %

Vitamin E	2.0 %

Calcium	10.3 %

Copper	9.9 %

Folate	12.6 %

Iron	10.5 %

Magnesium	5.5 %

Manganese	9.9 %

Niacin	10.4 %

Pantothenic Acid	7.9 %

Phosphorus	7.1 %

Riboflavin	11.7 %

Selenium	6.2 %

Thiamin	6.6 %

Zinc	3.3 %

Have you ever made cabbage soup before or tried the Cabbage Soup Diet?

Low Fat Vegan Cheezy Sauce For Steamed Vegetables

April 23, 2012 by Veronica Grace 23 Comments

Today I wanted to share a recipe with you from my upcoming second recipe ebook: Low Fat Vegan Chef Presents: Vegan Comfort Foods From Around The World. All the recipes are done and photographed, I just have to write it and put it together. In total there is going to be about 60 recipes in it all with photos! It should be available in a few weeks, so keep your eyes out if you’re missing some home cooked comfort meals!

As I’m currently in Kauai (our second stop in Hawaii) and pretty much away from the kitchen (aside from throwing together cut up fruit, basic salads and steamed vegetables) I haven’t been making any new actual recipes in a week. I kind of feel like I should be making food, but when you’re on vacation you’d rather be snorkelling, swimming or taking pictures! (If you’re like me I guess!)

I thought this would be a great recipe for those not sure what to put on their steamed vegetables for dinner. Most of you have probably had some sort of cheese, Cheese Whiz or cheese sauce on your vegetables prior to eating vegan and have a craving for something cheese-like at the dinner table. Also sometimes kids (and even grown ups!) like to dip their veggies into a sauce or dip and don’t enjoy eating them plain.

Growing up my mom would always make this homemade butter+flour+milk+grated cheese sauce for us when we had pierogies, ham, mixed vegetables, or even a dish called Welsh Rarebit (essentially a fried egg on toast topped with cheese sauce. Her version anyways and no we’re not Welsh or Polish. I have no idea where these recipes came from!). We loved this sauce. We asked for it all the time, we wanted to pour it on everything and we wanted to dip everything into it.

Pretty much everything about my mom’s cheese sauce that made it delicious isn’t really healthy or vegan, so I wanted to create something that was much much healthier and still tasty for those who miss cheese sauce.

The trick to getting a cheese-like taste in your sauces is to use nutritional yeast (this is yellow yeast flakes that are sold at the health food store, this is not brewers yeast, quick rising yeast nor does it have anything to do with baking) and miso paste. Nutritional yeast has a cheese-like tangy flavour and can be used in sauces, dips, dressings, or even shaken onto salads and pop corn. The miso paste is what gives it a strong fermented salty flavour and gives the cheesiness more depth. Nutritional yeast and salt is really not enough, miso paste is essential. You can find this at the health food store or any local asian market. I usually buy yellow/mild or brown rice miso. I don’t use white shiro miso or red miso. But use what you can find. The miso won’t go bad and will last a while and you can use it for more asian sauces, dips and add to soup stocks or make miso soup with it. If you use my recipe ebooks you will find it in several of the recipes as well.

For this recipe I just used a pre pack of fresh mixed vegetables that I got at the store. I wanted to make it simple for people who are new to preparing fresh vegetables and don’t have a lot of time. You can also cut up your own assorted fresh vegetables, or use frozen vegetables as well. The key is to make sure you don’t overcook them and make them mushy. I am constantly checking on them while they steam and testing them with a knife to see if they are soft in the centre. When they are al dente and ALMOST cooked turn off the heat and take off the lid. The veggies will continue to cook with all the hot steam in the pan and they will be overcooked if you continue to leave the heat on them. Leave the cover off so you dissipate some of the steam. No one likes overcooked veggies! This takes some practice, but if you can set a timer and find out the exact time it takes when the water boils you will make things easier next time you make them. Broccoli is the first to overcook and cauliflower is sturdier so I usually put it in the pot for a minute first and then put the broccoli on top to cook.

Low Fat Vegan Cheezy Sauce For Steamed Vegetables

From Comfort Foods From Around The World

Serves 3-4 for a side dish of veggies

Ingredients:

1 cup almond milk, unsweetened original (I used Blue Diamond brand. Don’t use sweetened or vanilla)
1/4 cup nutritional yeast flakes
1/4 tsp smoked paprika (available at Indian stores, spice markets and Amazon. McCormick also makes one available at Walmart)
1/2 tsp miso paste
Fresh ground pepper (if desired)
1 1/2 tbsp flour (GF if desired)

Directions:

Add almond milk to a sauce pan and heat over medium (or medium low on gas stove) heat until warm. Sprinkle in the nutritional yeast and smoked paprika. Whisk it in.
Add the miso paste and try to break it up so there are no large clumps. Let it heat through a little and keep whisking it. Taste test and add a little more smoked paprika and some ground pepper if desired. If you add more miso it will make it saltier so use caution. (You want a tangy zesty flavour.)
Gently sprinkle in the flour and whisk in to combine. Try to ensure there are no clumps. Heat through for a minute or two until it’s thickened up. Stir it to prevent it from sticking or burning at the bottom.
Have your steamed vegetables ready or turn off the element and cover to keep warm until your veggies are ready.
Drizzle over vegetables and serve. (Have extra ready for your dinner guests to add more if they wish.)

Variations:

Feel free to use soy milk, rice milk, hemp milk etc as desired. I just have a preference for almond milk and don’t enjoy the taste of soy milk myself. To change some of the flavours in this sauce you could omit the smoked paprika and add some garlic and onion granules instead or add some tabasco or chipotle chili powder to make it spicy.

What do you think of this recipe? Did you ever have cheese sauce before you were vegan? What do you like to use now on vegetables?

Restaurant Worthy Raw Vegan Strawberry Pecan Spinach Salad

April 18, 2012 by Veronica Grace 32 Comments

I wanted to share this special and healthy salad recipe with you today for a few reasons. It’s also my friend Karmyn Malone’s top favourite raw recipe. She is a raw foodists and is always on the look out for delicious and simple oil free raw recipes, so this is right up her alley.

Another great thing about this recipe is that it has few ingredients and is easy to make. You don’t have to spend a lot of time making it and the ingredients are fairly easy to find at the grocery store.

As spring is here and it’s looking like it’s going to be a nice warm summer you’ll be able to make this recipe many times for yourself or for entertaining. It’s perfect to bring to a potluck, barbecue or to serve as a first course for dinner guests.

The problem with most salads is that they rely on store bought dressings that are neither nutritious or great tasting. The ones that people generally do like are full of cream and fat and are not part of a healthy life style if you eat them every day. The oil free ones are basically vinegar, sugar, salt and flavourings and after a while most people can’t stand another vinegary dressing!

I prefer to make my own salad dressings at home with fresh ingredients and combine them in a blender. You can even use a basic blender or a hand blender to make this recipe.

This Raw Vegan Strawberry Pecan Spinach Salad recipe is delicious AND nutritious! Even Karmyn’s young son Andrew loved this recipe, and as you know it can be hard to get some kids to eat raw greens and vegetables. But not Andrew, he was begging for more!

This recipe is part of my Savory Raw Dinner Recipes DVD and book collection that has received many rave reviews from friends and customers. They’re 100% oil free and much lower in fat than traditional gourmet raw salad and nut heavy entree recipes.
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For more yummy recipes go to:

Savory Raw Dinner Recipes

(We even have a 100% digital version for those who don’t want to wait for shipping!)
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With this set of recipes you’ll be on your way to enjoying more fresh salads and learn my tips and tricks for making delicious oil free low fat vegan dressings that you will actually enjoy eating! No more buying expensive store bought dressings that only last a few meals that don’t tickle your taste buds anymore.

I have to say that I wish I could have this salad right now as we bought a big bag of spinach and I’m having a craving for it! (Sadly I did not bring any chia seeds with me to Hawaii!)

Raw Vegan Strawberry Pecan Spinach Salad

Makes 2 dinner servings or 4 side servings

Ingredients:

Strawberry Pecan Spinach Salad:

11 oz. container baby spinach leaves
2 cups of sliced fresh strawberries
1/2 cup red onion, diced or sliced (your choice)
1/3 cup raw pecans

Strawberry Chia Dressing:

1 cup fresh sliced strawberries
1/4 cup clementine mandarin orange juice (use the sweetest FRESH oranges you can find)
4 small dates, pitted (or you can sub 1-2 tbsp of liquid sweetener)
2 tsp apple cider vinegar
1 tbsp chia gel (or 1 tsp chia seeds)

Directions:

Slice pecans lengthwise on a cutting board so they are in long halves. (This makes them go farther and you’ll use less in the recipe)
Arrange salad ingredients into 2 large bowls or 4 medium sized bowls for starter salads.
Blend dressing ingredients together and drizzle over salad.
Serve immediately.

Additional Tips:

I don’t recommend using frozen strawberries for this recipe as they are usually too tart and sour. Use dark sweet strawberries. Store bought orange juice is also not a good base for this dressing. I don’t like store bought orange juice because it’s highly processed and quite acidic compared to fresh squeezed orange juice. Clementines or mandarins are preferable because they are mild and sweet, but you can also use Cara Cara or Valencia oranges if that’s what you can find.

You can make this dressing and keep it for 2-3 days in the fridge. Raw dressings ARE perishable and will not stay fresh for weeks like cooked salad dressings. So this is best enjoyed soon after making it.

What is Chia Gel?

Chia gel is just chia seeds mixed with water. I learned this from Victoria and Valya Boutenko when I met them in my home town of Calgary. When chia seeds absorb water they create this gel that suspends them and it great to add to dressings because it will hold it together much like oil would. So when you use blended fruits or juices for the base of your dressing it will be a little thicker and a better consistency. You can also use psyllium husk powder if you don’t have or don’t want to use chia gel. Psyllium husk powder is something people often add with some flavour to water to get extra fibre in their diet (not something we generally need as a whole food vegan) BUT it is useful in making dressings because it add some bulk to the liquid and holds it together nicely. You cannot taste it and it will not affect the flavour of your dressing. It just makes it more into a thin gel than just stay a watery dressing.

To make chia gel I mix 1/3 cup chia seeds into a container (that can go in the fridge) with 2 cups of water. You have to add chia to the water, and not pour water over the chia to prevent it from clumping together in uneven clumps. This lasts for 2-3 weeks in the fridge and you can add a tablespoon or two to your dressings or smoothies to get some whole food omega 3’s into your diet. This is more of a recommendation for raw foodists, if you’re not into raw food and won’t use this amount of chia gel you can just add 1 tsp of chia seeds to your dressing or smoothie if desired instead.

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For more information go to:

Savory Raw Dinner Recipes

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What do you think of this recipe? Have you ever had strawberry spinach salad before or chia seeds?

Easy Vegan Rainbow Bowl: Steamed Veggies Over Yams & Squash With Peanut Dressing

April 9, 2012 by Veronica Grace

I wanted to have a quick and healthy lunch yesterday, but I did not have any rice ready. So instead I decided to serve my veggies over some delicious steamed yams (sweet potatoes) and Kobocha Squash (Thai/Japanese pumpkin). It’s kind of Macrobiotic, it just doesn’t have rice, beans, or fermented veggies. I guess it’s like a lazy version of a Macrobiotic dish instead.

This is a nutritious and easy way to get a lot of veggies all into one dish. I’ve got broccoli, cauliflower, carrots, asparagus, yams (sweet potatoes) and squash, topped with a light peanut dressing to give it some nice flavour.

Basically my Rainbow Veggie Bowl is like a vegetable stir fry, but with steamed vegetables and nothing is fried! This is an easy meal idea for you when you’re not sure what to make, but just want something that still tastes good while being healthy at the same time. It’s also really easy to use up extra vegetables in the fridge, or use a whole bag of fresh mixed vegetables like I did and then they’re already washed and chopped for you.

You can also make the peanut dressing in advance and then use it throughout the week if you want to make this even quicker.

This is the steamed yams and squash before I topped it with the veggies.

Veronica’s Easy Rainbow Veggie Bowl

Serves 2

Ingredients:

1 large yam/sweet potato, peeled and chopped
1 small Kabocha squash, peeled and chopped (Thai/Japanese pumpkin) or 2-3 cups frozen butternut squash cubes
1 12 oz./340 g mixed vegetables (I used broccoli, cauliflower and baby carrots)
1/2 bunch asparagus, ends trimmed and cut in half (or other vegetables as desired)
1/2 recipe of Thin Peanut Dressing (see recipe below)

Directions:

Steam yams/sweet potatoes and squash in a medium-large pot in a steamer basket (if you have one) just until tender.
When yams and squash are starting to cook, place other vegetables into another pot with a steamer basket (if you have one) and steam just until cooked. Be sure to check on them so that the broccoli doesn’t fall apart.
Arrange steamed yams and squash into bowls and top with steamed vegetables. Drizzle with thin peanut dressing and serve!

Variations:

Use any other vegetables you desire instead of the asparagus, broccoli, cauliflower or carrots. You can also use ones like kale, Swiss chard, collard greens, Bok Choy, cabbage, onions, zucchini, etc.

Feel free to top your bowl with other goodies like seasoned tofu, tempeh, or black beans.

Kobacha squash can be substituted with Butternut squash, or even more yams/sweet potatoes if you like.

You can also serve with brown or white rice if you don’t want to use yams or squash.

(Oil-Free) Thin Peanut Dressing For Veggies

Serves 2-4

4 tbsp peanut butter
4 small dates, pitted or 1-2 tbsp of liquid sweetener of choice
1 clove of garlic
2 tsp light tamari or light soy sauce
2/3-3/4 cup water (to thin as desired)

Directions:

Add all ingredients to a blender and combine. Taste test and adjust seasonings if desired. Use as much or as little water as you like depending on how far you want your sauce to go.
Serve over greens or steamed vegetables.

Additional Tips:

Refrigerate any leftovers for up to 3 days.

Variations:

You can also try almond butter, or tahini if you prefer instead of peanut butter. You can also add fresh ginger or a splash of apple cider vinegar if desired for different flavours.

What do you think of my Easy Rainbow Veggie Bowl with Peanut Sauce?

viagra

Sneak Peek Recipe: Mexican Black Bean Corn Soup From Low Fat Vegan Comfort Soups To Keep You Warm

March 22, 2012 by Veronica Grace 36 Comments

And the winner of my first copy of Comfort Soups To Keep You Warm is….

….Meena Sharma! Congratulations Meena, I will be contacting you shortly to let you know you’ve won.

Thank you to everyone who entered! I really appreciate your support and excitement. My Comfort Soups To Keep You Warm recipe eBook is now ready so check it out!

After all of those tantalizing soup photos I showed you on Monday, I bet you are craving a delicious bowl of soup by now! So I wanted to share one of my soup recipes with you. This oil free vegan Mexican Black Bean Corn Soup is one of my favourites, it’s so hearty and filling and bursting with flavour. You’re going to want to make this soon!

An insider tip I have for you is to make your own vegetable broth (my recipe is here) and fresh black beans (instead of canned) for the absolute best taste. But if you’re in a hurry, you can always use canned black beans. For packaged vegetable broth the best substitute seems to be Pacific Natural Foods Organic Low Sodium Vegetable Broth. Roasted cumin and chipotle chili powder bring great flavour to this recipe. If you can find it over the regular versions it adds a really nice smokey flavour to the soup. I use McCormick roasted cumin, you can get it on Amazon or at places like Walmart or some grocery stores. This is probably my favourite seasoning and I go through more of it than any other spice. You’ll definitely use it a lot if you make my recipes. I also use Frontier organic chipotle powder in all of my Mexican dishes and it’s amazing in vegan chili too.

Now on to the recipe!

Low Fat Vegan Mexican Black Bean Corn Soup

Serves 8

Ingredients:

1 large onion, diced
6 cloves of garlic, minced
3 stalks of celery, diced
2 carrots, diced
5 cups/1.25 qts./1.2 L of vegetable broth (homemade or low sodium)
4 15 oz./425 g cans of black beans, low sodium (or 7 cups cooked) undrained
1 15 oz./425 g can of whole sweet corn, drained (salt free, unsweetened)
1 14.5 oz./411 g can of fire roasted tomatoes, diced (I use Muir Glen Organics)
1 tbsp. + 1 tsp. roasted ground cumin (or regular cumin)
1 to 1 1/2 tsp. chipotle chili powder or smoked paprika
1/2 tsp. Herbamare or salt (to taste)
1/2 tsp. sugar or sweetener (if needed)
Juice of 1 small lime
Fresh ground pepper to taste
1/2 bunch of cilantro, chopped to garnish

Directions:

1. In a large pot, sauté the onion, celery, carrots and garlic in 1 cup of vegetable broth over medium heat for 6-7 minutes. Add chipotle chili powder, roasted cumin, and black pepper and cook for another minute or two. Stir in the remaining vegetable broth, 4 cups (or 2.5 cans) of beans, and sweet corn. Turn to high heat and bring to a boil.

2. Add remaining 3 cups (or 1.5 cans) of beans and crushed tomatoes to a Vitamix or blender and process until smooth. Stir into soup when boiling, reduce heat to medium, and simmer for 15 minutes until beans and vegetables are done to your desired tenderness.

3. Taste test. Add Herbamare or salt to taste and lime juice. If your soup is a little too tangy or bitter, you can add a little sugar to balance the flavor if desired.

4. Serve in bowls and garnish with fresh chopped cilantro

Nutrition Facts: 8 Servings Amount Per Serving: Calories 225.8 Total Fat 0.2 g Saturated Fat 0.0 g Sodium 485.5 mg Carbs 42.6 g Dietary Fiber 16.9 g Sugars 4.1 g Protein 13.6 g

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So now on to the contest for the second copy of my Comfort Soups To Keep You Warm eBook! This second contest entails a little more than the last one. If you complete it, your chances of winning are much much higher!

—–>How You Can Win The Second Copy of My eBook<—–

Contest is Closed

To be entered you need to post a comment on this article and let me know what you think of the Mexican Black Bean Corn Soup, AND you need to pick 4 other recipes on my blog and comment on them as well. If you can number your FIFTH (#5) comment (to show you are done) when you post it on another recipe, it will also help me track them. Comment #1 can be done here.

But, good new for those of you who have been following along and commenting on my recipes, your old comments on my recipes count too. So if you’ve already commented on one or two recipes, those count and you just have to comment on this one and make sure you have 5 comments total. If you number your 5th comment to let me know you’ve completed the challenge, it will be helpful for me to track.

I will take all of the commenters with 5 comments on recipe posts (including this one) and enter them into a random draw to win a second copy of my recipe eBook. The contest closes on Saturday March 24th at midnight EST/9pm PST and then I will announce the winner on Monday March 26th. Make sure you’re signed up to my newsletter to find out if you’ve won! (You can sign up on the top right of this page in the bright pink box.)

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The winner of the second copy of Comfort Soups To Keep You Warm is Vicky Johnston! Congratulations Vicky!

My recipe book is now available!

The Best Low Fat Vegan Silken Tofu Omelette Recipe!

March 12, 2012 by Veronica Grace 27 Comments

I’m going to show you just how YOU can make a delicious vegan tofu omelette. I have to confess, this omelette looks WAY better than my first attempts at making vegan tofu omelettes. Making pancake-like things including crepes, omelettes, Indian dosas and Ethiopian injeera bread have all been things that were a little hard for me to get right at first. I realized the problem was my insecurity and lack of patience in making them! Once you tell yourself you can do it and just try it, it works out much better. And hey as long as it tastes good, it’s all that matters the first time!

Making this recipe does take a little bit of practice if you are:

1.) Inexperienced at pouring and flipping pancakes, crepes or omelettes in general

2.) Impatient and paranoid about the omelette sticking and burning to the pan and want to peek and move it around (which it will not, so do not panic and don’t touch it.)

These are things you must learn by experience and you have to accept that it will take a bit of practice being able to pour it, spread it, let it cook (and not mess with it!) and then fold it in half and slide it off the pan.

It took me about 3 cracks at this recipe before I got it right and learned to just trust the process of cooking and the tofu omelette was going to be fine, and stop panicking if it seemed stuck and trying to move it around with a spatula. Don’t do this.

I’ve now got it down pat and even made some for my mom and I over the Christmas holidays (it was her first vegan omelette ever) and she enjoyed it. I think she also enjoyed having some Daiya cheese and mushrooms in it too, but also the novelty of having something omelette-like as she’s been avoiding eggs.

This is a recipe I will make occasionally for a special vegan brunch or breakfast. It’s best for 2-3 people as it can take much much longer if you are trying to use multiple pans or cook for more people.

Tofu scrambles and tofu omelettes seem to take longer to cook than eggs (as they are not raw and drastically changing structure) so they are more forgiving and don’t really overcook. As long as it’s not turning black and you’re cooking it on medium or medium low heat it will be ok.

Also the trick to this is using silken tofu. Do not use regular tofu. You will NOT enjoy the flavour.

Like I said, I’ve made this recipe many times, I have adapted it from Susan V’s recipe at FatFreeVegan.com and made it even LOWER in fat and still delicious. I think I found the perfect vegan tofu omelette recipe! This omelette is gluten free as well!

Hurray!

Low Fat Vegan Silken Tofu Omelette Recipe

Serves 2-3 Makes 2 giant (full pan size) or 3 medium sized omelettes

Ingredients:

1 12.3 oz/349 g package FIRM Mori-nu silken tofu (must be firm or extra firm)
3 tbsp. almond or coconut milk
3 tbsp. of nutritional yeast
3 tbsp. cornstarch or tapioca starch
1 tsp. dijon mustard (essential)
1/4 tsp. turmeric
1/2 tsp. Herbamare or salt, or to taste
1/4 tsp fresh ground pepper
1/8 tsp of smoked paprika (This makes it more delicious)

Filling:
fresh spinach
sauteed mushrooms
sauteed onions
any other desired toppings
vegan cheese *optional

Directions:

1. Place all of the ingredients into a Vitamix or food processor and blend together until smooth.

2. Heat a wide shallow non-stick pan or non-stick crepe pan over medium heat. Make sure it’s very hot before using. Sprinkle a little water on it to test. If it bubbles off right away it’s ready. If not, wait until it’s really hot.

3. Pour batter onto pan about the size of a large pancake. Don’t pour too much or it will be hard to pick up and fold . Spread it out a little very gently into a circle using a small spatula. It will be quite thick, this is ok as there is a lot of air in the mixture. Don’t spread it out thinly.

4. Cook for at least 5 minutes until it almost dries out on top and sets. Turn the heat down to medium low. You have the option of flipping it over if you want the tofu to be cooked firm, or you can add your filling now to the bottom half and flip the top half of it over to cover and cook until the ingredients soften and your vegan cheese (if any) melts. I usually just cook it on one side only and then fill the bottom half.

5. When the omelette is cooked and sturdy enough to move, slide it onto a plate. If your fillings aren’t warm enough you can pop it into the microwave for 15-20 seconds to warm up and set the omelette a little more if necessary. The spinach will wilt from the heat of the cooked omelette.

6. Serve. (Be careful! The tofu will be very hot! Let it cool a bit before eating, I don’t want you to burn your mouth.)

Additional Tips:

Mori-nu silken tofu is sold at almost every store. Whether it’s a health food store or just a regular grocery store. Most commonly it is in the “health nut”/gluten free/vegetarian product section of the store with other dried goods. Sometimes it’s in the refrigerated section with tofu and fake meats, but it doesn’t have to be refrigerated so it’s usually in the dry goods section.

If you need a little extra water or milk to blend your tofu add another tbsp or two. Not much it still needs to be thick enough to set.

If your pan is not very good or tends to stick you may need a spray of non-stick spray. But if it’s a good pan, you’ll be ok. Give your pan a wipe with a wet paper towel in between omelettes and let it come back up to temperature again before making the next one. Make sure your pan is clean and doesn’t have black bits on it, or it will get on your omelette.

Practice makes perfect! Even if you mess up a little it will still taste good as long as you cooked it. Give yourself the first one and then save the nicer ones for your family.

If you have any leftover “batter” you can save it in the fridge for another day. Let it sit on the counter and warm up to room temperature before making.

Variations:

You can use any favourite omelette fillings for your vegan omelette. Get creative. Spinach and mushrooms are just my favourites. Make sure your veggies (aside from spinach) are cooked first before adding them to your omelette and season them a little so they will be delicious.

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Here was my previous attempt where I kind of ripped it while flipping the top half over. It’s ok, it still tasted great!

Have you ever made a tofu omelette before? What are your favourite omelette fillings?

80/10/10 Recipe: Kale Apple Celery Green Juice Recipe

March 10, 2012 by Veronica Grace 28 Comments

Mmm… kale apple celery juice with ginger and Meyer lemon. This is a delicious fat free kale juice with a hint of apple and the tang of lemon and a bite of ginger.

You can easily throw in a handful of greens into your morning veggie juice and a little apple to take out the bitterness.

I like to use celery as the base of my juice and then add whatever else I’d like such as carrots, apples, beets, lemon, lime, ginger, greens etc. There are so many different combinations for fresh juice. The juicer I use is a Breville. I like that it comes with this nice large juicing jug that keeps the foam out of my juice when it pours and it’s much easier to clean than my old Jack Lalane power juicer.

We picked up this bag of Meyer lemons and I thought I’d try them out in this juice. They have a much thinner skin, almost like mandarins and are very fragrant. They’re a nice treat over the regular lemons.

Kale Apple Celery Juice With Ginger and Lemon

Serves 2

Ingredients:

3 apples
16-20 stalks of celery
2 handfuls of kale
1 chunk of ginger
1 lemon

Directions:

1. Wash and/or peel all of your ingredients.

2. Pass all of the ingredients through a juicer.

3. Serve immediately and enjoy!

What’s your favourite juice to make?

How To Sauté and Cook Without Oil, How To Cook Fat Free and Make Fat Free Vegan Salad Dressings

March 9, 2012 by Veronica Grace 13 Comments

How To Cook Without Oil

Cooking without oil and creating oil free recipes like salad dressings is pretty easy in most cases. It’s very easy to cook without olive oil. You can steam, boil, sauté (in water or vegetable broth) or bake food all without any added oils. Oil has 120 calories per tablespoon and is 100% fat. When you’re looking to cut a few calories in your diet and give your arteries (and waistline) a little break from things like butter, olive oil, cheese, etc this is a good way to cook.

Baking/Roasting Without Olive Oil

When you’re baking in the oven, not adding oil or cooking spray will just make your dish take a little bit longer to cook, but that’s about it. You can add a little water to your roasting pan if you are worried about burning, or turn the temperature down just a little and cook it for longer. For instance, you can bake Russet potatoes in the oven at 400 F/205 C for about an hour without any oil rubbed on their skin and they will cook just fine. It’s also less carcinogenic if you avoid cooking oils at very high temperatures. I roast things like squash, Brussels sprouts, potatoes, cauliflower and more in the oven without oil. Add a little water or vegetable broth to a roasting pan if you like, or use a little balsamic vinegar and water for oil free roasted Brussels sprouts, or roast your russet potatoes dry in the oven like I show you here.

In baked goods, substitute applesauce or mashed banana for any oils. Canned pumpkin works great too in certain recipes. In my vegan baked goods I add a 1 tbsp. ground chia or flax and 2 tbsp. of water to substitute for the eggs, and then I add applesauce for the amount of oil and I find that this helps give moisture and texture to whatever I am making. My Fat-Free Two Bite Brownies and Fat-Free Pumpkin Raisin Muffins will show you how to do this.

Sautéing/Cooking Onions Without Oil

Many people think you need oil to cook with over the stove. When you’re sautéing onions or garlic in a pan you can sweat them dry over medium heat, as long as it’s non stick. Doing this for 5-6 minutes should be just fine and you won’t have a problem with anything getting stuck. If you’re going to cook them for longer then you can add a little water or vegetable broth if necessary. The better the pan, the less stick you will have though. You can also use a ceramic pan.

Check out my recipe for Home Made Vegetable Broth that I use for sautéing my onions and garlic and soups:

This is how I sauté onions dry in a pan without olive oil. This is a great method for stir fries or starting sauces.

This is what my onions look like when they are done. They were dry sautéed in a non-stick pan over medium heat for 5-6 minutes and they caramelize themselves without oil!

Here’s how to sauté onions in a pot in vegetable broth for making soups or stews. Garlic and ginger can go in too.

It’s really easy! Just add a little more broth or water if you start running out of liquid.

For Making Oil Free Vegan Salad Dressings

Use things like water, lemon or vinegar, blended fruits or cucumber for the base of the dressing to give it liquid. Then add seasonings like sugar/dates/honey/agave, salt, pepper, fresh herbs, mustard etc to create an oil free dressing. (Make sure you add only 1-2 tsps of vinegar or lemon juice to start so it’s not too tangy, and then adjust.)

The best oil-free salad dressings will have at least 3 flavours. Sweet, tangy and salty. If you just use one flavour like orange juice or vinegar over a salad it’s going to be one dimensional and not as flavourful. If you’re trying to cover a large salad and eat a lot of greens, it’s better to make a dressing that is a little more flavourful and interesting to eat.

I find ripe ataulfo mangoes (bright yellow skinned) or strawberries and orange juice make a great base for fat free raw vegan salads dressings.

For creamy vegan salad dressings you can use silken tofu as the base instead of cream or milk. (Nut butters work too, but only add 1-2 tbsp as they are much higher in fat than tofu or almond milk.)

For tangy vegan salad dressings make sure you add some lemon, sweetener and a few seasonings to your dressing to pump up the flavour.

To thicken it up you can add psyllium husk or chia gel/chia seeds (and blend it in) or add some cornstarch and water and thicken your dressing over heat on the stove. Refrigerate the rest of your salad dressings. If they are raw use within 3 days, if they are made from non raw ingredients or cooked over the stove they will last longer.

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There you have it! Cooking without oil and making oil free food is really easy! Did you think it would be complicated?

How To Make Dr. Fuhrman’s Eat To Live “Anti Cancer Soup” With Step By Step Photos

February 27, 2012 by Veronica Grace

FTC Notice: This post contains affiliate links that go towards supporting the blog.

Holy mackerel this “Anti Cancer Soup” recipe makes a ton of soup! You can eat for a whole week off of this one recipe. I decided to try and document Dr. Fuhrman’s famous “Anti Cancer Soup” as it seemed like a fairly intensive recipe and I took it as a challenge to make a soup an entirely new way. For this recipe you’re going to need a good juicer that can handle juicing a lot of carrots and celery. This is the one I use, it’s a medium priced Breville juicer and it does the job.

I met Dr. Joel Fuhrman last February (2011) at Dr. John McDougall’s 3 Day Advanced Study Weekend and he mentioned in his lecture about chopping onions, cooking them and then blending them into the soup for some additional nutritional benefits on how everything combines together. I do NOT remember the exact processes going on, he had a very scientific explanation for this. I will have to watch the recording of the lecture again to get it straight. But all you need to know is, this soup is HEALTHY for you and highly recommended by Dr. Fuhrman as a nutrient dense soup that’s crammed with veggies. Might I just add that Dr. Fuhrman is totally ripped and in amazing shape and his “Disease Proof” diet is definitely working well for him. I saw some pictures of his wife and daughters and they are all very slim and quite beautiful too. He should be very proud to have such a happy and healthy family setting such a great example on a oil free plant based diet.

I just finished up a low fat vegan recipe book of my own called Comfort Soups To Keep You Warm, so I’ve made quite a bit of soup these past few months. I have actually nicknamed myself the “Vegan Soup Queen” I’ve made so much soup lol! Dr. Joel Fuhrman’s “Anti Cancer Soup” recipe comes from his book Eat To Live (which is actually less than $10 on Amazon right now so check it out.) One thing about this anti cancer soup is that you can definitely tell it was designed by a man without any need for great culinary skills. It is very simple in presentation as everything is pretty much just blended together, and it’s something that you start cooking while you continue to prep the rest of your veggies as you go. So this seems very practical, albeit because of the amount of soup this recipe makes it can be a bit of work. What I like most about Dr. Fuhrman’s recipes is that they are oil free and really healthy, so this is right up my alley and I am happy to be able to make his recipes without any major modifications.

Dr. Fuhrman recommends that you make a big pot of this once and then eat it for the rest of the week, or freeze portions of it. It does take much more time and effort than my other soup recipes, but it makes a ton of soup and if you’re only doing this once or twice a month on a Sunday afternoon it’s no big deal. Better yet, get a helper to help you prep the veggies and then you can relax in between cooking steps! I really wish I had had a helper… haha Since his “Anti Cancer Soup” is such a big recipe with so many ingredients I wanted to estimate the cost of making it. Now just FYI this is approximately what I paid in Canada at a discount grocery store in 2012, and none of these items were bought in bulk. If you live in the USA and/or buy in bulk it will probably be a bit cheaper. But if you buy all organic produce it will definitely cost more.

Split peas ~$0.50
Raw cashews ~$5
Onions ~$5
Zucchini ~$4
Carrots ~$3
Celery $2.60
Leeks $3.49
Mushrooms $4.50

Total Cost: ~ $28.09

Divided by 12 servings:

$2.34 a serving

So when you divide the “Anti Cancer Soup” costs out by the number servings (and you will get at least 12 servings) it’s not too expensive. It’s a little less than the price of an organic canned soup and definitely less than buying lunch somewhere else. If I had to describe the taste of this anti cancer soup I would say that it mostly tastes like mild split peas with leeks and mushrooms. It’s not very strong tasting or in any way offensive. You can definitely eat it as is, or add some more herbs or spices to it. When I make soup I like to add things like thyme, bay leaves or other seasonings. I like really flavourful soups.

Now on to my step by step (with photos!) instructions on how to make this soup. My soup recipes have way less directions btw, I just wanted this to be clear as even I was scratching my head at all the steps when I made it the first time. It also looked very strange while cooking, so I didn’t want anyone else to be afraid or discouraged and not know what to expect! I took over 100 pictures of this recipe preparation! I hope you enjoy it. 🙂 Dr. Fuhrman also likes to add a cruciferous leafy green to his soup now too. So you can add a bunch or two of kale (stems removed) or collard greens if you desire.

Dr. Fuhrman’s Anti Cancer Soup (From Eat To Live) With A Low Fat Vegan Chef Twist

Total Time: 1 h 30 min

Serves 12

Ingredients:

1 cup dried split peas (green)

4 cups/1 L filtered water

4 large onions

4 large zucchinis or 8 small

3 medium leeks

leafy greens, broccoli or cauliflower (optional, about 2 bunches)

5 lbs./2.26 kg carrots

2 bunches of celery

1 cup raw cashews (un-roasted, unsalted)

1 lb/454 g mushrooms

2 tsp granulated garlic powder (his recipe has 2 tbsp VegiZest)

2 bay leaves (my addition)

1- 1 1/2 tsp Herbamare or salt (my addition)

Directions:

In a large 6 qt soup pot add 4 cups/1 L of water and the split peas and bring to a boil. Slice off the tops of the onions, shave off the roots and peel the outer skins and place them into the pot whole. (Update: Fuhrman now recommends cutting the onions up so their enzymes can react while cooking as this increases their nutrition.) Cover with a lid to start the steaming process. Once at a boil reduce heat to medium low.

Peel the zuchinnis, and place in the pot uncut. (If they are large cut them in half lengthwise). Cut the bottom roots off the leeks and slice them up the side so each leaf can be thoroughly washed, because leeks have lots of dirt hidden inside. (This is a good tip, I found a little worm in one of my leaves. Gross.) Cut off the top inch of the leeks and discard. Then place the entire leek (leaves uncut) into the pot and cover again.

Oh, so THAT’S what 5 pounds of carrots look like…

Peel the carrots. (If they are organic, this is optional) Whew that was hard…

How To Make Dr. Joel Fuhrman's Eat To Live Anti Cancer Split Pea Mushroom Soup Carrot Juice

That’s a lot of juice! About 32 ounces worth

Juice the carrots in a juicer.

Wash the celery and cut off the tops and bottoms.

How To Make Dr. Joel Fuhrman's Eat To Live Anti Cancer Split Pea Mushroom Soup Celery Juice

Makes about 22-23 ounces

Juice celery in a juicer.

How To Make Dr. Joel Fuhrman's Eat To Live Anti Cancer Split Pea Mushroom Soup

(Ok now this is starting to look like witches’ brew….)

Add the juices to the pot.

How To Make Dr. Joel Fuhrman's Eat To Live Anti Cancer Split Pea Mushroom Soup Mixed Mushrooms

I got a 1 lb pack of mixed mushrooms for variety. Really it was just a few different mushrooms on top of a layer of dirty white mushrooms… Marketing can be deceptive!

How To Make Dr. Joel Fuhrman's Eat To Live Anti Cancer Split Pea Mushroom Soup Cleaning And Chopping Mushrooms

While the soup is simmering, clean the mushrooms with a mushroom brush. Cut and slice up the mushrooms. By the time you get to this stage, the zucchini, leeks, onions should be soft. If they aren’t just keep cleaning and chopping the mushrooms.

Pretty mushrooms…

Ladle some of the liquid from the pot into a Vitamix or food processor. Use tongs to remove the soft onions, zucchini, and leeks. Be careful to leave the split peas or beans in the bottom of the pot.

In a few separate batches, completely blend together the onions, zucchini, and leeks. Pour the blended mixture back into the pot.

Add a lot of liquid to blend the cashews, don’t make the same mistake I did or it will become thick like cashew butter.

Add more soup liquid (lots) and cashews to the mixture, and blend in.

Return the blended, creamy mixture back to the pot.

Add the sliced mushrooms and bay leaves. Simmer another 20-30 minutes until mushrooms are tender.

(This time I used to cleaned my kitchen, which now looked like a soup bomb went off in it! The funny part is, this is EXACTLY what Dr. Fuhrman and his wife do too. See how this recipe is obviously designed by a man? Very practical. haha)

Season to taste with granulated garlic and Herbamare or other salt free seasonings if desired.

Remove bay leaves and serve. (Now that your kitchen is clean you can sit down, relax and enjoy!)

If you LOVED this recipe you’ll love my new ebook Comfort Soups To Keep You Warm:

You WILL have lots of leftovers from Dr. Fuhrman’s “Anti Cancer Soup”. Save the rest in containers and use for lunches for the next week. Might I add that this was probably the hardest soup I’ve had to make look delicious in a photo. I tried really hard. It tastes better than it looks!

Nutritional Information: 12 Servings

Amount Per Serving: Calories 179.2 Total Fat 1.0 g Sat. Fat 0.2 g Poly Fat 0.5 g Mono Fat 0.1 g Cholesterol 0 g Sodium 593 mg Potassium 1,577.9 mg Carbs 40.0 g Fiber (unknown due to carrot and celery juice data unavailable) Sugars 12.7 g Protein 7.1 g