Ramen Zoodle Bowl

Ramen Zoodle Bowl
Prep Time
30 minutes
Number of Servings
Serves 2
Ingredients
  • 1 Tbsp vegetable oil
  • 4 oz shiitake mushrooms, stemmed and sliced thin
  • 3 scallions, white parts cut into 1-inch lengths, green parts, sliced thin
  • 2 Tbsp white miso*
  • 2 tsp grated fresh ginger
  • 3 cups low-sodium chicken or vegetable broth
  • 1 cup water
  • 2 oz (2 cups) baby spinach
  • 2 Tbsp toasted sesame oil
  • Salt and pepper
  • 12 oz spiralized zucchini noodles**
  • 2 oz enoki mushrooms,*** trimmed
Directions
  1. Heat vegetable oil in a large saucepan over medium heat until just smoking. Add shiitake mushrooms and scallion whites. Cook until lightly browned and tender, about 5 minutes.
  2. Stir in miso and ginger and cook until fragrant, about 30 seconds. Stir in broth and water and bring to simmer. Stir in spinach and cook until just wilted, about 15 seconds. Stir in sesame oil and season with salt and pepper to taste.
  3. Divide noodles among individual serving bowls and ladle hot broth over top; let sit for 1 minute. Top with enoki mushrooms and scallion greens. Serve.
Nutrition Info
Made with vegetable broth: 289 Calories, 8 g Protein, 0 mg Cholesterol, 18 g Carbohydrates, 8 g Total sugars (0 g Added sugars), 6 g Fiber, 23 g Total fat (3 g sat), 734 mg Sodium, [nut:5] Vitamin K, [nut:4] Vitamin B6, Vitamin C, [nut:3] Vitamin B2 (riboflavin), Folate, [nut:2] Vitamin B3 (niacin), Phosphorus, Magnesium, Potassium, [nut:1] Vitamin A, Vitamin B1 (thiamine), Vitamin E, Calcium, Iron, Zinc

Phở with Tofu

Phở with Tofu
Prep Time
40 minutes
Number of Servings
Serves 2
Ingredients
  • 4 cups low-sodium vegetable broth
  • 2 whole cloves
  • 2 star anise
  • 1 cinnamon stick
  • 1 tsp coriander seeds
  • 1 Tbsp freshly minced ginger root
  • 1 Tbsp gluten-free soy sauce
  • 1 Tbsp rice vinegar
  • 1 Tbsp agave syrup
  • 8 oz gluten-free flat rice noodles
  • 4 oz tofu, chopped into 1-inch cubes
  • [q:1/2] cup fresh mint
  • 4 scallions, chopped
  • 1 lime, sliced into 2 wedges
  • Sriracha sauce (optional)
Directions
  1. In a pot, heat broth. Add cloves, star anise, cinnamon stick, coriander seeds, and ginger root. Simmer for 30 minutes.
  2. Strain broth into another pot. Discard solids. Add soy sauce, vinegar, and agave to broth. Bring to a slow simmer.
  3. Meanwhile, cook rice noodles according to package directions. Divide noodles between 2 serving bowls. Pour broth over.
  4. Top each bowl with half of the tofu, mint, and scallions. Serve with lime wedges and Sriracha sauce on the side.
Nutrition Info
521 Calories, 14 g Protein, 0 mg Cholesterol, 107 g Carbohydrates, 7 g Total sugars (5 g Added sugars), 6 g Fiber, 4 g Total fat (1 g sat), 1,117 mg Sodium, [nut:5] Vitamin K, [nut:4] Phosphorus, [nut:3] Vitamin C, Iron, [nut:2] Calcium, [nut:1] Vitamin B1 (thiamine), B2 (riboflavin), B6, Folate, Magnesium, Zinc

Broiled English Muffin French Onion Soup

Broiled English Muffin French Onion Soup
Number of Servings
Serves 4
Ingredients
Directions
  1. Heat 2 tablespoons of olive oil in a large pot over medium heat. Add 4 cups of sliced onions and cook, stirring occasionally, until caramelized and golden brown, about 25-30 minutes. 
  2. Once the onions are caramelized, pour in the 4 cups of vegetable broth, 2 Tbsp soy sauce,1 tsp fresh thyme, and 2 tsp balsamic vinegar. Season with 1 tsp salt and 1 tsp pepper to taste. Bring the soup to a simmer and let it cook for another 10 to 15 minutes to allow the flavors to blend together.
  3. While the soup is simmering, preheat your broiler. Split each English muffin with a fork and place on a baking sheet. Broil for 3 to 4 minutes until nice and toasty.
  4. Ladle the hot soup into oven-safe bowls. Place toasted English muffin halves on top of each bowl of soup. Sprinkle the grated Gruyere cheese evenly over the English muffins.
  5. Place the bowls under the broiler and broil until the cheese is melted and bubbly, about 2 to 3 minutes. Keep a close eye on them to prevent burning.
  6. Once the cheese is melted and bubbly, carefully remove the bowls from the broiler.
  7. Serve immediately.
Nutrition Info
741 Calories, 36 g Protein, 36 mg Cholesterol, 105 g Carbohydrates, 8 g Total sugars (0 g Added sugars), 20 g Fiber, 21 g Total fat (8 g sat), 1,014 mg Sodium, [nut:5] Vitamin B1 (thiamine), Vitamin B3 (niacin), Vitamin B6, Phosphorus, Zinc, [nut:4] Magnesium, [nut:3] Calcium, Iron, [nut:2] Vitamin B2 (riboflavin), Vitamin B12, [nut:1] Vitamin A, Vitamin C, Potassium

Chipotle Chicken Tortilla Soup

Chipotle Chicken Tortilla Soup
Prep Time
6 hours 40 minutes
Number of Servings
Serves 4
Ingredients
  • [q:1 1/2] pounds boneless skinless chicken breast
  • 1 sweet onion, finely diced
  • 4 cloves garlic, minced or grated
  • 1 (28-ounce) can fire-roasted crushed tomatoes
  • 1 red pepper, chopped
  • [q:1 1/2] teaspoons Simply Organic Chipotle Pepper
  • 1 teaspoon Simply Organic Ground Cumin
  • 4 cups chicken broth
  • 1 teaspoon sea or Himalayan pink salt
  • [q:1/2] teaspoon Simply Organic Black Pepper
  • 3 limes
  • 1 (14-ounce) can black beans, drained and rinsed
  • [q:1/4] cup fresh cilantro, chopped, plus more for garnish
  • 6 corn tortillas, cut into strips
  • 1 tablespoon olive oil
  • A few good pinches of salt and pepper
  • [q:1/2] cup Monterrey jack or sharp cheddar cheese, shredded
  • 1 avocado, chopped
Directions
  1. Spray a 5- to 6-quart slow cooker with cooking spray. Add chicken, onions, garlic, fire roasted tomatoes, red pepper, chipotle chili powder, cumin, chicken broth, salt and pepper. Juice 2 limes into the slow cooker and toss in the limes themselves.
  2. Cover and cook on low heat setting 4 to 6 hours or until chicken is tender and shreds easily. Remove chicken to a plate and shred using two forks. Remove spent limes. Return chicken to slow cooker and stir in black beans and cilantro. Cover and cook another 15 minutes.
  3. Meanwhile, preheat oven to 375 degrees. On a lightly greased baking sheet, toss tortilla strips well with olive oil and a good pinch of salt and pepper. Bake for 15 to 20 minutes, stirring every 10 minutes to ensure even cooking.
  4. To serve, ladle soup into bowls; top with cheese, tortilla strips, a fresh lime wedge, diced avocado and chopped cilantro.
Nutrition Info
Made with Monterey Jack cheese: 909 Calories, 75 g Protein, 139 mg Cholesterol, 105 g Carbohydrates, 12 g Total sugars (0 g Added sugars), 26 g Fiber, 25 g Total fat (3 g sat), 1,062 mg Sodium, [nut:5] Vitamin B1 (thiamine), Vitamin B2 (riboflavin), Vitamin B3 (niacin), Vitamin B6, Vitamin C, Folate, Magnesium, Phosphorus, Potassium, Zinc, [nut:4] Iron, [nut:3] Vitamin B12, Vitamin E, Vitamin K, Calcium, [nut:2] Vitamin A

Green Gumbo

Green Gumbo
Prep Time
50 minutes
Number of Servings
Serves 6
Ingredients
  • [q:1/2] cup vegetable oil
  • [q:1/2] cup all-purpose flour
  • 1 large onion, chopped fine
  • 2 celery ribs, chopped fine
  • 1 green bell pepper, stemmed, seeded, and chopped fine
  • 3 garlic cloves, minced
  • 1 Tbsp minced fresh thyme or 1 tsp dried
  • [q:2 1/4] tsp table salt, divided
  • 2 tsp smoked paprika
  • 1 tsp cayenne pepper
  • 5 cups water
  • 12 oz collard greens, mustard greens, or kale, stemmed and cut into 1-inch pieces
  • 1 cup frozen cut okra
  • 1 (15 oz) can black-eyed peas, rinsed
  • 12 oz curly-leaf spinach or Swiss chard, stemmed and cut into 1-inch pieces
  • 6 oz green beans, trimmed and cut into
  • 1-inch lengths
  • 1 Tbsp cider vinegar, plus extra for seasoning
  • 2 scallions, sliced thin (optional)
Directions
  1. Heat oil in a Dutch oven over medium-high heat until just smoking. Using a rubber spatula, stir in flour and cook, stirring constantly, until mixture is color of peanut butter, 2 to 5 minutes. Reduce heat to medium-low and continue to cook, stirring constantly, until roux has darkened to color of milk chocolate, 5 to 10 minutes longer.
  2. Stir in onion, celery, bell pepper, garlic, thyme, 1 teaspoon salt, paprika, and cayenne. Cover and cook, stirring frequently, until vegetables have softened, 8 to 10 minutes.
  3. Stir in water, scraping up any browned bits, and bring to a boil over high heat. Stir in collard greens, 1 handful at a time; okra; and remaining [q:1 1/4] teaspoons salt. Cover, reduce heat to low, and simmer until greens are just tender, 5 to 7 minutes. Stir in black-eyed peas; spinach, 1 handful at a time; and green beans. Simmer until green beans and spinach are tender, about 5 minutes. Stir in vinegar and season with salt, pepper, and extra vinegar to taste. Sprinkle with scallions, if using. Serve.
Nutrition Info
With collard greens and spinach: 333 Calories, 8 g Protein, 0 mg Cholesterol, 34 g Carbohydrates, 6 g Total sugars (0 g Added sugars), 10 g Fiber, 20 g Total fat (1 g sat), 749 mg Sodium, [nutrition:5] Vitamin A, Vitamin C, Vitamin K, Folate, [nutrition:4] Vitamin E, [nutrition:3] Vitamin B6, Calcium, Magnesium, [nutrition:2] Vitamin B1 (thiamine), Vitamin B2 (riboflavin), Iron, Potassium, [nutrition:1] Vitamin B3 (niacin), Phosphorus, Zinc

Loaded Vegetable Miso Soup

Loaded Vegetable Miso Soup
Prep Time
40 minutes
Number of Servings
Serves 2
Ingredients
  • [q:3/4] lb kabocha squash (about [q:1/4] kabocha)
  • 1 turnip, peeled
  • 4 cups instant awase or kombu dashi
  • 1 carrot, cut into [q:1/4]-inch rounds (about 1 cup)
  • [q:1/2] white or yellow onion, thinly sliced (about 1 cup)
  • 2 oz shiitake or oyster mushrooms, halved and sliced or torn into [q:1/2]-inch pieces (about 2 cups)
  • 3 lacinato kale leaves, stemmed and torn into bite-size pieces (about 2 cups)
  • 3 Tbsp gluten-free miso, plus more to taste
Directions
  1. Halve kabocha quarter through stem into two wedges. Cut each wedge crosswise into [q:1/4]-inch-thick slices. You don’t need to peel the kabocha; just remove any gnarly bumps with a sharp knife.
  2. Cut turnip into quarters through stem, and then cut each quarter crosswise into [q:1/4]-inch-thick slices.
  3. In a large pot, combine kabocha, turnip, dashi, carrot, onion, and mushrooms. Bring to a boil over high heat. Reduce heat to medium and simmer until vegetables are tender, 4 to 6 minutes. Add kale and cover pot. Cook, covered, until kale is wilted, 1 to 2 minutes. Remove pot from heat.
  4. Place miso in a small bowl. Ladle some hot dashi into the bowl and stir to completely dissolve miso. Pour dissolved miso into pot. Stir to combine, and then taste soup and add more water or miso, as desired.
  5. Serve immediately. Soup will keep in an airtight container in the refrigerator for up to one day. To reheat, gently warm soup in a pot over low heat, being careful not to boil miso.
Nutrition Info
238 Calories, 10 g Protein, 0 mg Cholesterol, 49 g Carbohydrates, 12 g Total sugars (0 g Added sugars), 10 g Fiber, 3 g Total fat (1 g sat), 1,411 mg Sodium, [nutrition:5] Vitamin A, Vitamin C, Vitamin K, Folate, Magnesium, [nutrition:4] Vitamin B2 (riboflavin), Vitamin B6, Calcium, [nutrition:3] Iron, Phosphorus, Zinc, [nutrition:2] Vitamin B1 (thiamine), Vitamin B3 (niacin), Potassium, [nutrition:1] Vitamin E

Life-Affirming Chickpea Soup

Life-Affirming Chickpea Soup
Humble ingredients, but a symphony of flavor.
Prep Time
40 minutes
Number of Servings
3 servings
Ingredients
  • 1 Tbsp coconut oil, ghee, or olive oil
  • 1 yellow onion, finely chopped
  • 4 garlic cloves, thinly sliced
  • 1 Tbsp finely chopped fresh ginger
  • 1 (15 oz) can chickpeas, drained and liquid reserved
  • [q:1 1/4] tsp curry powder
  • [q:1/4] tsp ground turmeric
  • 1 tsp salt, plus more as needed
  • Pinch of red pepper flakes (optional)
  • Freshly ground black pepper
  • 4 cups low-sodium vegetable or chicken broth
  • [q:1/4] cup uncooked white quinoa, rinsed
  • 2 cups baby arugula or spinach, coarsely chopped
  • Zest and juice of 1 lemon, divided
Directions
  1. In a large pot, heat oil over medium heat.
  2. Add onion, garlic, and ginger. Cook for 4 to 5 minutes over medium-low heat, stirring occasionally, until tender. Add drained chickpeas, curry powder, turmeric, salt, and red pepper flakes, if using. Season with black pepper.
  3. Cook for 3 to 4 minutes over medium heat, stirring often. Use a spatula or wooden spoon to smash some of chickpeas into the pot (this gives the soup a lovely chunky texture).
  4. Add broth, quinoa, and reserved chickpea liquid. Bring to a simmer over medium-high heat. Once simmering, reduce heat to medium-low. Cover and cook for 13 to 15 minutes, until quinoa is cooked and soup has thickened.
  5. Stir in arugula, lemon zest, and half of lemon juice. Taste and add more salt, pepper, or lemon juice as desired. Grab a spoon and tuck in!
Nutrition Info
With coconut oil, vegetable broth, and arugula: 668 Calories, 33 g Protein, 108 g Carbohydrates, 18 g Total sugars (0 g Added sugars), 21 g Fiber, 14 g Total fat (5 g sat), 477 mg Sodium, [nutrition:5] Vitamin B1 (thiamine), Vitamin B6, Phosphorus, Folate, [nutrition:4] Iron, Zinc, [nutrition:3] Vitamin B2 (riboflavin), Magnesium, [nutrition:2] Vitamin C, Vitamin K, Potassium, [nutrition:1] Vitamin B3 (niacin), Vitamin E, Calcium

Sprouted Grain Tuscan Tomato and Bread Soup

Sprouted Grain Tuscan Tomato and Bread Soup
Number of Servings
Serves 4
Ingredients
  • 4 to 5 slices Ezekiel 4:9 Sprouted Grain Bread
  • 1 28 oz can whole tomatoes, crushed by hand, juices included
  • 2 Tbsp extra virgin olive oil
  • 1 cup fresh basil leaves, torn, reserving a few for garnishing
  • 2 cups vegetable stock
  • 3 cloves of garlic, thinly sliced
  • Pinch of red pepper flakes
  • [q:1/2] cup minced white onion
Directions
  1. First, toast 4 to 5 slices of Ezekiel 4:9 Sprouted Grain Bread. Once toasted, tear into 1 inch pieces. Set aside.
  2. Using a large saucepan, heat 2 Tbsp olive oil over medium low heat. Cook [q:1/2] cup of minced onion for 8 minutes, stirring frequently until onion is softened. Add the garlic and a pinch of red pepper flakes, and cook for an additional 2 minutes.
  3. Add the crushed tomatoes and juices, plus 1 cup torn basil leaves, and bring to a simmer.
  4. Once the soup is simmering, stir in the chunks of Ezekiel 4:9 Sprouted Grain bread and cook for 10 to 20 more minutes, stirring frequently to help the bread break down.
  5. As the soup thickens, spoon in vegetable stock, ladle by ladle, over cooking time until it reaches the desired consistency. It should be the consistency of a porridge, with the bread completely softened and hydrated from the soup.
  6. Season with salt and pepper.
  7. Spoon the soup into bowls, drizzle lightly with olive oil, and top fresh basil leaves. Enjoy!
Nutrition Info
189 Calories, 7 g Protein, 0 mg Cholesterol, 26 g Carbohydrates, 6 g Total sugars (0 g Added sugars), 6 g Fiber, 8 g Total fat (1 g sat), 400 mg Sodium, [nut:3] Vitamin C, Vitamin K, [nut:2] Vitamin B3 (niacin), Vitamin B6, Zinc, [nut:1] Vitamin A, Vitamin E, Folate, Iron, Magnesium, Phosphorus, Potassium

Cleansing Spring Detox Soup

Cleansing Spring Detox Soup
Number of Servings
Serves 1
Ingredients
  • [q:3 1/2] cups chicken bone broth
  • 2 fresh, cage-free eggs
  • [q:1/2] cup fresh, organic cilantro, chopped
Directions
  1. Place the broth in a large pot and bring to a boil over medium-high heat.
  2. In a small bowl, beat the eggs with a fork.
  3. Gradually stir the beaten eggs into the broth.
  4. Reduce heat, stirring continuously with a fork until the egg stands out from the stock.
  5. Remove from heat and pour into bowls.
  6. Sprinkle with cilantro and serve immediately.
Nutrition Info
262 Calories, 42 g Protein, 337 mg Cholesterol, 1 g Carbohydrates, 0 g Total sugars (0 g Added sugars), 0 g Fiber, 8 g Total fat (3 g sat), 460 mg Sodium, [nutrition:3] Vitamin B2 (riboflavin), Vitamin B12, [nutrition:2] Vitamin K, Phosphorus, [nutrition:1] Vitamin A, Vitamin B6, Vitamin D, Folate, Potassium, Zinc

Easy Weekend Spring Liver Cleanse

Easy Weekend Spring Liver Cleanse
Try this for 3 days to cleanse, rid your body of heavy metals and toxins, and drop pounds!
a slim and healthy woman celebrating springtime

Photo 92924065 © Dan Grytsku | Dreamstime.com

Spring heralds a time of fresh clean, lighter fare. It is a welcome change from heavy winter foods higher in carbs and saturated fats. And, it’s the perfect time to give your liver a vacation, and purify your system with a detox soup that provides filling fluid to decrease appetite so you’re not tempted to overeat.

My special soup features cilantro, an herb that is known to chelate heavy metals and toxins from the body. It also includes bone broth that promotes gut and digestive health, as well as supports joint mobility, skin, hair, and nails, and better sleep. And finally, cage-free omega rich eggs, which provide an excellent source of satisfying protein and are loaded with vitamins, minerals and nutrients that the body needs for energy production.

Take your detox to the next level this weekend

Since chlorophyll-rich greens are the hallmark of the spring season, my detox soup not only acts as a perfect spring tune-up, but is sure to satisfy and nourish your body and soul. It’s one of the easiest detoxes I’ve ever created, and it works!

You can start this weekend.

How my Spring Detox Soup works

Here’s what makes this soup recipe so effective (and satiating):

  • Bone Broth

    Bone broth is plentiful in minerals, collagen, and glutamine for healing the gut, plus some healthy fats to tamp down hunger. It is a very healthy source of protein, found in connective tissues, muscles, bones, tendons, blood vessels, and digestive system. Bone broth can help soothe achy bones and muscles, fight inflammation and infections, and increase energy, in addition to helping heal and seal a leaky gut.

  • Eggs

    Eggs are rich in sulfur (the detox mineral) and the amino acids methionine, cysteine, glycine, glutamine, and taurine. Your liver needs sulfur and these acids to successfully complete phase 2 of its detox process. Eggs offer the lecithin your liver needs to produce the beautiful bile your body needs to break down fat and absorb fat-soluble vitamins A, E, K, and D.

  • Cilantro

    Cilantro is an incredibly versatile herb. Not only is it packed with flavor and zing, it is also packed with vitamins A, C, and K, as well as calcium, potassium, magnesium, and folate. This tasty herb gives a simple and delicious way to tame the toxins and mobilize heavy metals in preparation to be carried out of the body, primarily from adipose (fat) tissue. Cilantro binds these harmful metals and loosens them from the tissue which helps to eliminate them from the body.

Tags
soup / stew
detox
cleansing
Ann Louise Gittleman, Ph.D., C.N.S.
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