soup

Food for Life – Spinach Soup & Avocado and Carrot Salad

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“The Lord will teach many in all parts of the world to combine fruits, grains, and vegetables into foods that will sustain life and will not bring disease. Those who have never seen the recipes for making the health foods now on the market, will work intelligently, experimenting with the food productions of the earth, and will be given light regarding the use of these productions. The Lord will show them what to do. He who gives skill and understanding to His people in one part of the world will give skill and understanding to His people in other parts of the world. It is His design that the food treasures of each country shall be so prepared that they can be used in the countries for which they are suited. As God gave manna from heaven to sustain the children of Israel, so He will now give His people in different places skill and wisdom to use the productions of these countries in preparing foods to take the place of meat.” Counsels on Diet and Foods, 96.

Spinach Soup

2 bundles spinach

1 large potato

1 large onion

2 cups water

1 teaspoon oil

1 teaspoon salt

1 teaspoon flour

1 cup coconut milk

Cook potato and onion in salted water. Wash spinach thoroughly, strip it, chop fine, and steam. Mash potato and onion, return to water in which they cooked and add spinach and oil. Mix flour with a little of the milk, add to soup with remainder of the milk. Stir and bring to boil. Serves 4.

Avocado and Carrot Salad

1 ripe avocado pear

1/4 of a big cabbage, shredded

2 teaspoons mayonnaise

1/4 teaspoon salt

2 big carrots

2 teaspoons lime juice

Wash and pare or scrape carrots. Shred finely; mix with salt. Put in small dish and cover. Using a sharp-pointed knife, cut off the top of the avocado. Next, cut ring after ring around the seed until the entire fruit is in 1-inch rings. Remove the slices from the seed very carefully and remove the skin from each slice, making sure the ring does not break. Brush rings with lime juice. Arrange the cabbage on a flat, oval dish to form a green bed. Arrange the avocado rings on the bed. Fill each ring with grated carrots. Garnish with a dab of mayonnaise on the top of the carrots.

Submitted by Yinka Atolagbe

Marian Oluyinka Atolagbe has been a Behavioral Science teacher for 18 years. With a deep interest in healthful lifestyle and sharing, she took training in medical missionary work at Life Abundant Missionary School (Eatonville, Washington), Steps to Life Bible School (Wichita, Kansas), and spent several months observing the work at Uchee Pines Institute (Seale, Alabama). She has conducted several health seminars/vegetarian-cooking classes and started a bakery and healthful store in Nigeria, West Africa. Currently, she lives in Frederick, Maryland, while taking college classes toward an Allied Health Associate degree.

Recipe – “Curried” Vegetable Soup

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Recipe – “Curried” Vegetable Soup

1 medium onion, chopped

3 cloves garlic, minced

2 Tbsp. olive oil

1 can coconut milk

6 cups water

2 tsp. ground cumin

1 tsp. anise seed, ground or whole

1 tsp. ground ginger

1 tsp. coriander

1 Tbsp. onion powder

½ tsp. garlic powder

1 tsp. turmeric

¼ tsp. cayenne (or to taste)

2 Tbsp nutritional yeast flakes

2 tsp. salt

6 cups Californis Blend Frozen Vegetables, or other vegetables of choice

Directions: Sauté onion and garlic in olive oil until lightly browned. Add remaining ingredients and cook until vegetables are slightly tender, but still bright in color. Serve “as is” or over cooked brown rice or noodles.

Recipe – Vegetarian Minestrone Soup for a Crowd

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2 onions, chopped

4 stalks celery, chopped

4 carrots, cut in rounds

1 small cabbage, shredded

1-2 potatoes, chopped

2 cups kidney beans (canned)

4 cups stewed tomatoes

2 tsp garlic powder

2 tsp oregano

4 tsp basil

3 tsp salt

½ tsp pepper

1 Tbsp dried parsley

8 cups water

Saute the first 5 ingredients in ¼ cup oil (optional, may use water) in very large stock pot. Add the remaining ingredients. Bring to a boil; add 1 cup noodles or cooked rice. Boil for 15 minutes more, stirring occasionally. Just before serving, add pesto: Mince 6 garlic cloves very fine or use press. Add 2 Tbsp. dried basil, then ¼ cup oil; mix well rubbing garlic well against side of bowl to get juices in oil.

Recipe – Bean Soup

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1 Tbsp. olive oil

1 large yellow or white onion, chopped

1 Tbsp. garlic, chopped

1 can (28 oz.) diced fire-roasted tomatoes

1 tsp. chili powder substitute

1 tsp. ground cumin

3 cans chickpeas (or kidney beans, black beans, white beans) rinsed and drained (or 4 ½ cups cooked)

4 cups vegetable broth

¼ cup cilantro or parsley, chopped

3 cups fresh baby spinach leaves, kale or Swiss charge, chopped

1 tsp. red pepper flakes (optional)

salt, to taste

Heat olive oil over medium heat in a 4-quart saucepan. Add onion and saute’ about 5 minutes, until softened. Add garlic and cook 1 minute longer. Do not brown garlic. Add seasonings and tomatoes and simmer about 5 minutes. Add 3 cups of beans and 1 ½ cups of broth and bring to a boil. Reduce to a simmer. Place remaining beans and broth in a food processor or blender. Add cilantro or parsley and puree until smooth. Add the blended mixture and spinach, heating until the spinach wilts. Stir well and serve hot.

Adapted from a recipe by The Biggest Loser Club

Food – Soup’s On!

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Current dietary guidelines recommend that adults should eat at least five portions of fruits and five portions of vegetables daily to support a healthy diet and reduce the risk of major illness. It’s time to bring on the soup! Vegetable or fruit, raw or cooked, filling, nutritious, flavor-induced soup is an ingenious way to contribute to that recommendation and satisfy even the most finicky appetites any season of the year.

Soup is a broth infused with flavor. Thin, thick, creamy or chunky, soup is an essential mainstay in the daily diet of most cultures. It can be a simple meal addition or a meal in itself.

Perhaps the simplest and most delicious way to incorporate generous amounts of health-promoting nutrient-dense vegetables in your daily meals is in a soup. Use a selection of vegetables such as potato, carrot, onion, leek, garlic and celery to make a flavorful basic soup providing vitamins and rich minerals. Add greens, tomato, cabbage, broccoli, turnip, sweet potato or beet to bump up nutrition and provide depth of flavor. Puree beans to thicken vegetable soups or use whole alone. Cream or puree soups using blended squash, carrot, broccoli, tomato or pepper, adding cashews, soaked and blended, instead of milk or cream to impart a delicious creaminess.

Top Benefits of Soup

Soup is economical:

It is adaptable to whatever ingredients are on hand. For a reasonable cost, a pot can feed an entire family.

Soup helps to fill up without adding unnecessary calories:

Most soups are low-fat and high fiber, which aid in meeting nutrient needs without excessive calories. Fiona Kirk who wrote “Soup Can Make You Thin,” states: “The wealth of ingredients in a bowl of soup provides a good balance of carbohydrates, protein and fats as well as the vitamins and minerals required to create energy and keep us firing on all cylinders.” http://rendezvoustucson.com/top-6-benefits-of-eating-soup/

Soup warms up body core:

Hot soup can increase core body temperature by increasing metabolism by 10–20% dispelling chill.

Vegetables have tremendous anti-inflammatory properties:

A bowl of veggie soup can help clear up mucus and aid a digestive system that has been weakened by sickness.

Vitamins and minerals don’t disappear:

Valuable vitamins and minerals are retained directly within the soup.

Soup improves tolerance of vegetables for children:

Studies have found that toddlers who were given veggie and herb packed soups for seven weeks showed an improved tolerance for vegetables of all kinds when compared with toddlers who didn’t eat soup. www.sheknows.com/food-and-recipes/articles/1076907/benefits-of-soup/

Recipe

Creamy Tomato Bisque Soup
1 qt. tomatoes                                                        ¾ cup cashews, rinsed in hot water
1 6-oz. jar tomato paste                                        1 onion, cut into large chunks
1 cup hot water                                                      1 cup fresh tomatoes, chopped
1 tsp. salt                                                                 ½ cup black olives, chopped
½ tsp. dried oregano or sweet basil
Puree tomatoes and tomato paste. Pour into pan. Blend hot water, salt, oregano or basil, cashews and onion until creamy and add to first ingredients. Add chopped tomatoes and olives. Cook uncovered on medium-low heat until hot but not boiling. Remove from heat and cover. Let stand 5–10 minutes. Serve.