Soups & Salads

Crockpot Cauliflower and Carrot Soup



Two 1-pound bags frozen cauliflower (or 1 head cauliflower, cut into florets)

2 carrots, chopped

2-3 cloves garlic, crushed

3 cups beef or chicken stock

½ cup coconut milk

1 teaspoon sea salt

½ teaspoon pepper

For Garnish:  Crumbled turkey or beef bacon or chopped fresh parsley



Toss the cauliflower, carrots, onion, garlic, and stock in a 2-quart slow cooker.

Cook on low for 6 hours or on high for 4 hours. 

Add milk, salt, and pepper, then puree with a stick blender until smooth, adding more stock or water if needed to get desired consistency. Garnish generously with bacon and parsley.

Optional Step:  If desired, sauté onions, carrots, and garlic in a little coconut oil over medium high heat until onions are translucent before adding them all to the crockpot.  This adds an extra depth of flavor!



Crock Pot Turkey Kale Rice Soup



1 tablespoon oil

3 shallots

1 clove garlic, minced

1 cup sliced carrots

1 cup sliced celery

1 teaspoon salt

½ teaspoon pepper

½ teaspoon dried basil

½ teaspoon dried oregano

½ teaspoon dried thyme

2 cups cooked chopped turkey breast

4 cups chicken broth

2 cups water

1 cup uncooked rice or quinoa

4 cups chopped kale, stems removed

Optional topping: ¼ cup fresh chopped parsley, grated raw Parmesan cheese



Heat oil in a large skillet and cook shallots, garlic, carrots, and celery stirring frequently until veggies are softened, about 10 minutes.

Add salt, pepper, basil, oregano, and thyme and cook about a minute more.

Add all the ingredients to a large crock pot.

Cook 6-8 hours on high until rice is tender.

Top with fresh parsley and  raw Parmesan cheese.



Taco Soup



1 pound ground beef

32 oz. of broth (can be bone broth or beef broth)

1 can of beans (pinto, black, garbanzo, or black eyed peas)

1 cup chopped onion

1 package of taco seasoning (GreenStar has some terrific organic seasoning packets)

2 16 oz.  bags of frozen veggies of choice

1 small can of water chestnuts (optional)

2 or 3 pieces of Kombu Seaweed (cut into strips – optional )


Sauté ground beef, drain fat (set small amount aside to sauté your onions), and set beef aside (you can also use ground turkey, chicken, sausage, or a mixture of two or more based upon your preference).

Add small amount of drained fat to the bottom of your stock pot.  Add chopped onions and sauté. 

Add broth and remaining ingredients.  Mix well.

Cook until fully heated, stirring occasionally.

Beans and Greens Soup


¼ cup good olive oil

1 large onion, diced

1 cup organic cherry tomatoes, halved

½ cup organic celery, finely chopped

½ cup organic carrots, finely chopped

1 clove garlic minced

salt and fresh pepper to taste

4 cups organic vegetable broth

2 cans (15 oz. each) organic cannellini beans

1 bunch kale or spinach, rinsed and sliced into 1/2 inch strips

1/2 cup freshly shredded Parmesan Reggiano cheese


Heat oil in a soup pot over medium heat. Add onions, tomatoes, celery, carrots, garlic, salt and pepper. Cook, stirring often, until vegetables begin to soften and the onion is translucent (about 10 minutes). Add broth and bring to a simmer. Cook, stirring often, until the vegetables are tender. Stir in beans and greens and cook until greens are just tender (about 5 minutes). Ladle into bowls and top with grated cheese.

Lentil, Sausage and Rice Soup


1 tbsp olive oil

5 cloves garlic, minced

2 large carrots, diced

1 medium chopped onion

1 tsp fennel seeds

1 pound sweet or hot sausage, casings removed

2 bay leaves

12 cups organic chicken stock

1 cup uncooked lentils, rinsed

1/2 cup brown rice

10 ounces fresh spinach, washed and stemmed or 5 ounces frozen, thawed and excess moisture squeezed out

1/8 cup minced fresh basil


Heat the olive oil in a large pot over medium heat; add onion, garlic, carrots and fennel. Cook until soft and golden, about five minutes. Add the raw sausage and cook over medium heat for three minutes, stirring often to break up sausage. Add the bay leaves and stock. Bring the soup to a boil and reduce to a simmer. Add lentils and rice. Simmer uncovered for about 45 minutes or until rice and lentils soften. Add the fresh spinach during last five minutes of cooking (or if using frozen, during last 15 minutes of cooking). Add basil when soup has finished cooking.

Lentil Quinoa Salad


1 cup quinoa

2 cups water

1/2 cup lentils (plus two cups water for cooking)

1 tsp Dijon mustard

2 tbsp red wine vinegar

1/4 cup good olive oil

1/4 tsp garlic powder

1 lime, zested

salt and freshly ground pepper

2 scallions, chopped

1 tbsp chopped fresh cilantro


Rinse quinoa in cold water. Place quinoa and two cups water in saucepan and cook until done (follow package directions). 

Rinse lentils and place in a saucepan with two cups water. Cook until lentils are tender but not mushy (about 30 minutes). Drain and cool.

In a small bowl, whisk the mustard and vinegar together and drizzle in the oil to make an emulsion.

Add the garlic powder, lime zest, salt and pepper to taste.

To assemble the salad, mix quinoa, lentils, scallions and cilantro together in a bowl. Add the dressing and toss to coat.

Green Pea or Lentil Soup


2 cups dried peas (or lentils)


2 1/2 quarts water

2 sliced large onions

3 large carrots, cut into chunks


1/2 tsp celery salt


salt and pepper to taste

Piggery hot dogs (optional), cut into slices


Saute onions in butter until translucent. Add rest of ingredients (except hot dogs), and cook on low heat for two hours. Place in food processor or blender until smooth. Put back in pot, add hot dogs and cook for an additional 15 minutes.

Shaved Brussels Sprouts Salad


2 tbsp olive oil

2 tbsp balsamic vinegar

1 tbsp pure maple syrup

1 tsp Dijon mustard

½ tsp Real salt

½ tsp freshly ground pepper

12 ounces Brussels sprouts (about 3 cups), outer leaves removed

1 medium shallot, thinly sliced

¼ cup sweetened dried cranberries

¼ cup roughly chopped pecans

¼ cup crumbled Gorgonzola cheese

1 pear, chopped


Whisk together olive oil, vinegar, maple syrup and mustard in medium bowl until well combined. Season with salt and pepper.

Thinly slice Brussels sprouts, discarding core. Toss with shallot, cranberries, pecans, cheese and pear in a medium serving bowl.

Pour dressing over salad and gently toss to combine.

Recipe courtesy of Martina McBride


Sausage and Beans in Broth with Seared Lemons


2 lemons, halved crosswise and seeded

1 tbsp olive oil

8 ounce sweet Italian sausages, casings removed

1 yellow onion, cut into 8 wedges

10 cloves garlic, peeled and left whole

1 1/2 tsp Real Salt

1 Parmesan cheese rind (about 4 inches long)

4 sprigs fresh parsley, leaves and stems separated

1 15 ounce can cannellini or navy beans, drained and rinsed

Freshly ground pepper


Heat a heavy-bottomed pot over medium-high heat. Place halved lemons cut side down in pot and cook, undisturbed, until browned (2-3 minutes). Remove and set aside. Add oil and sausage to pot and cook, breaking up sausage with spoon, until browned all over (6-8 minutes). Transfer to bowl using slotted spoon. Reserve drippings in pot.

Add onion, garlic and one tsp of salt to pot and cook, stirring occasionally, until onion softens and garlic browns (about 3 minutes). Add parmesan rind, parsley stems, 4 cups water and bring to a boil. Partially cover pot and reduce heat to low. Simmer, undisturbed, until flavors meld (20-25 minutes). Discard rind and parsley stems. 

Add beans, cooked sausage and remaining 1/2 tsp salt to pot. Bring to simmer over medium heat and heat through. Serve topped with pepper, parsley leaves and seared lemons for squeezing over soup.


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