Tag Archives: nutritarian

Thai-Spiced Cream of Broccoli Soup

Just like its cousin, this is a quick to prepare soup that tastes decadent and fuels your body with cancer fighting cruciferous vegetables.  Unlike its cousin, this soup has a distinct thai flavor and heat.  Yum!  One can of (BPA free!) beans such as garbanzo or cannellini, or quinoa,  would be a nice addition if you would like to add some texture and more staying power to this soup, but we enjoyed it as it is written.

Serves 4 as a main dish (about 2 large bowls each)

1 onion, diced

3 cloves garlic, minced

5 oz carrot, chopped

1 T ginger

1 rounded T red curry paste

1/2 tsp curry powder

1/8 tsp red pepper flakes (for a hotter soup, add more.  I was serving a preschooler!)

1 can regular coconut milk

4 cups water

2 lbs broccoli florets

black pepper to taste


In a large soup pot over medium heat, water sauté the onion until translucent.  Add the garlic and carrots, sauté about 5 minutes.  Add the ginger, red curry paste, curry powder, and red pepper.  Saute one more minute.  Add the water, broth and coconut milk.  Raise heat and bring to a boil.  Add broccoli, lower heat, cover and simmer until broccoli is bright green and soft.  Blend until smooth in batches.  Add freshly ground pepper to taste.


Vegan Creamy, Cream of Broccoli Soup

I love the richness, the creaminess, the texture, everything about this soup.  It’s just beautiful in every way!

Serves 4 as a meal (about 2 large bowls each)


2 onions, diced

2 celery stalks, chopped

5 oz carrots, chopped

1 parsnip, chopped

3 cloves garlic, minced

2 lbs broccoli florets

6 cups broth

6 cups water

1/2 tsp red pepper flakes

1/2 tsp each oregano and dill

black pepper, to taste

1 1/2 cups cashews blended with 1 cup water until smooth cream is formed



In a large soup pot over medium heat, water sautee the onion until translucent.  Add celery, parsnip, carrots and garlic, sautee about 5 minutes.  Add the broth and water, raise heat and bring to a boil.  Add broccoli, red pepper, oregano and dill.  Cover and simmer until broccoli is bright green and soft (just a few minutes!).  Blend, in batches, until smooth.  Stir in cashew cream and black pepper to taste.



I love my homemade hummus.  I really dislike the taste of storebought and hummus is so quick and easy to make (unfortunately, quicker to eat!).  In true Nutritarian form, I add no oil to my hummus; instead, I add water. The result is a lighter, airier and tastier hummus—really! I do add some sea salt, though.  I love fresh herbs in hummus and always add in a few handfuls!


3 cups cooked garbanzo beans (if using canned, this is 2 cans worth)

2.5 T lemon juice

1 T tahini

3 cloves garlic

water (start with 1/3 c and see how the consistency is)

optional: salt, paprika

1 cup loosely packed parsley or cilantro with soft stems


Add ingredients, except herbs, to food processor and process until smooth.  Add more water as necessary to achieve desired consistency. Add herbs and pulse until chopped.  Enjoy!

Polish Summer Beet Soup

I’m a huge believer that you show people you love them through food.  The way to a man’s heart is through his stomach, right?  So many people have the wrong idea of showing love through food.  Making fatty food, serving icecream and cookies, these are NOT ways to show love.  In fact, these are foods you should feed your enemies, as you are slowly killing the people you are feeding these foods to.  So how do you show your family that you love them?  By spending time in the kitchen cooking up a heartwarming bowl of soup.

Show your family that you love them by making them this healthy, cleansing soup.  This is one of my toddler’s very favorite dishes of all time! In fact, he is eating it right now, and he asked me to “please make it every morning and every night”.  I’d say that is success, right? This is a play off of a Polish beet soup that is usually made in the summer (due to the use of beet tops).


1 extra large onion, diced

3 large carrots, halved lengthwise, then thinly sliced

3 stalks celery, diced

1 very small parsnip, shredded

6 medium beets, peeled and coarsely shredded, green tops sliced thinly

1 very small head savoy cabbage, sliced thinly

3 medium zucchini, quartered lengthwise, and then sliced thinly

12 cups homemade broth

1 T red wine vinegar

juice from 2 lemons

Freshly chopped dill, for garnish


Sautee onions in a few tablespoons of broth until translucent.  Add carrots and celery, sautee 4 minutes.  Add beets, parsnip, cabbage, zucchini and broth, simmer about 1 hour, until tender.  Add beet tops and simmer about 10 more minutes until wilted. When soup is cooked to your liking, add vinegar and lemon juice.  Add salt and freshly ground pepper to taste.  Serve with plenty of fresh, chopped dill.

Edamame Hummus

This edamame puree is amazing, so much better than any hummus recipe that I’ve tried!  I love the delicate flavor.  I tried a version of it earlier today at a restaurant.  I was so enamored, I had to come home and make it right away!  This is my version and I think it tastes just like the original!  At the restaurant, this puree was served with deep fried wonton chips.  Yum!  But if you are looking for a healthier meal, you can do as I did at home: serve with cut up veggies (carrots, cucumbers, cherry tomatoes, whatever you like).  I also really like dipping edamame pods before I scrape the beans out.


10 oz shelled frozen edamame, cooked to package directions

Juice of 1/2 medium/small lemon

1 very small garlic clove

fleur de sel to taste (optional, but in my mind, edamame needs salt, nutritarian diet or not!)

Water as necessary to create consistency desired (I used 6 Tbls).


I’m giving the directions for using a food processor below.  However, if you are lucky enough to own a food mill (I’ll be buying one as soon as we are in our new house!) use it instead, as you will get a super creamy and light consistency, just like the restaurant served.

If using a food processor, add all ingredients and process until smooth.  Add water as necessary to create a smooth paste of the consistency you want.  I used 6Tbls water for mine.

Although it is good served warm or cold, try it while it is still warm, it is my favorite way to enjoy this puree!  Enjoy!

Broccoli Daal

This is a delicious dish that I got the inspiration for from this blog:  http://ohsheglows.com/2011/01/06/energizing-spicy-broccoli-dal/.  I made quite a few changes to the recipe, just a couple changes to the method, a couple changes to ingredients, in order to make it nutritarian.  I love, love, love that this recipe uses a lot of broccoli!  I would not have thought of adding broccoli into my daal before—spinach, kale, green peas, sure.  But broccoli?  Nope.

Serve simply as a soup, or over a bed of quinoa or rice.  I made quinoa for my son so that the dish wouldn’t be too spicy for his two year old self. 



2 cups lentils, washed

1 very large onion, chopped finely

2 tsp cumin

4 tsp mustard seeds

9 c broccoli florets.  Process in food processor until fine “breadcrumbs” size

1 cup broccoli florets, left as florets

8 cups broth plus 4 cups broth (divided)

1 cup cashews (use more for creamier consistancy

4 Tbs lemon juice

2 tsp red pepper flakes (this is hot!  use less if you do not like your food hot)

2 1/2 tsp garam masala

2 tsp turmeric

paprika, for garnish


Add a couple tablespoons of water to bottom of large pot, heat over medium heat.  Add onions and add cumin, mustard seeds, red pepper flakes, and turmeric.  Sautee until onion is soft and seeds are popping.  add lentils and 8 cups broth.  Bring to high heat, cover, until reaches boil.  Reduce heat to simmer, simmer 15 minutes.  Add whole florets, simmer 5 more minutes.  Add processed broccoli.  Simmer until lentils are soft and broccoli is done, about 5 more minutes.  Blend the cashews with the 4 remaining cups of broth.  Add to the lentil mixture along with the garam masala and lemon juice.  Simmer another minute, and serve.

Pasta with many vegetable sauce

This is one of my favorite pasta recipes…or should I say vegetable recipes?  It is mostly vegetables, a little whole wheat pasta, but mostly vegetables.  This dish is Nutritarian friendly and kid friendly, too!  Sam loves it.

If you wish, beans would taste great in this recipe.  Add an extra clove of garlic and 2 cups or so of cooked canellini or kidney beans—mmm:)

Makes 4-6 servings (we eat a lot!)


2 onions, diced

6-8 cloves garlic, minced

1 medium eggplant, chopped into 1/2 inch dice or smaller

2 red peppers, chopped

1.25 pound zucchini, chopped

8 oz sliced white or cremini mushrooms

2 28 oz cans of chopped tomatoes (no salt added)

2 Tbs tomato paste

1 1/2 cups vegetable broth

1/2 tsp red pepper flakes (more or less to taste, I use 3/4 tsp, but then add a few peas to Sam’s bowl so he doesn’t’ taste as much heat)

A few handfuls of baby spinach, baby kale, or  beet greens

freshly ground pepper

12 oz “hardy” (because the sauce is thick and chunky) whole wheat pasta shapes such as penne (cook to package directions)


Sautee the onion in a little water or broth in a large pot over medium heat until translucent.  Add garlic, saute 1 minute more.  Add eggplant, stir 1 minute.  Add zucchini, peppers, and mushrooms, cook 5 more minutes or so.  Pour in tomatoes, paste, broth, and red pepper flakes.  Bring to simmer, simmer about 20 minutes to allow flavors to marry.  Add spinach, stir until wilted (about 1 minute).  Season with pepper to taste and toss with pasta.  If you desire, sprinkle a little fresh chopped basil, cilantro or parsley on top of each serving.

Watermelon Slushee

It is the wrong season for a watermelon slushee, isn’t it?  No matter, I made one anyway because I had a watermelon sitting on my counter, begging to be enjoyed.

If, for some reason, this is not sweet enough for you, go ahead and add a date to the mix, but I thought this was plenty sweet—actually, too sweet!  I think I’ve been drinking too many green smoothies latelySmile


1 small (such as pureheart) watermelon

2-3 cups ice (judge by the size of your melon!)

juice from half a lemon or lime

a few mint leaves plus more to garnish (optional)


Add watermelon to blender first, then add ice and other ingredients.  Blend a few seconds until smooth.  Enjoy!

Vegan Avocado (no)-Tortilla Soup

This recipe owes its inspiration to Vita-Mix’s book, Create Recipes for Professional 500.  I omitted the tortillas, photo (7)added more beans, avocado and corn in place of the tortillas.  I’ve also changed the directions so that this will work for any blender, as I myself am not lucky enough to own a new vita-mix (mine is about 15 years old! darn thing will never break, so I guess I’ll never have a new one!). 


2 cups low sodium vegetable broth

5 Roma tomatoes, quartered

1/3 bunch cilantro, stemmed

1 garlic clove

1/2 tsp black pepper

1/2 avocado, pitted and peeled

1/2 lime, peeled

1/2 c black beans

1/2 c corn

jalapeno to taste


1/2 avocado, chopped (optional, could increase corn and beans instead so as to keep fat at a lower level depending on your personal needs)

few sprigs cilantro

1/4 c corn

1/4 c black beans


Heat broth and tomatoes in medium pan.  Add beans and corn to heat through.  Pour into blender, add the rest of the soup ingredients.  You may want to remove the hole in the lid of your blender and cover with a folded towel to blend (this is supposed to be the safe way to blend hot liquids.  I don’t do this, but I don’t want anyone else burned!).  Blend until smooth.  Pour into bowls and garnish. 

Serves 2

Peanut Sauce

I love homemade salad dressings and I especially love Thai food.  Herephoto (5) is my Nutritarian take on Peanut Sauce.  The below recipe is mild and suitable for kids (well, my kid loves it at least!).  If you’d like more spice, you can up the ginger just a little bit (too much and you will have a ginger flavored sauce—also good, but not peanut sauce—and up the red pepper flakes to your heart’s content.

Today, I am making a huge salad with green cabbage, red butter lettuce, daikon radish, carrots, green onions, basil, mint, cilantro, red and orange peppers, sugar snap peas, and topping it with peanut sauce.

Makes a little over 2 cups


3/4 cup natural (nothing added) peanut butter

1 cup filtered water

1T lime juice

2T reduced sodium tamari

2tsp minced ginger

3 cloves garlic (minced if you do not have a high-powered blender)

1/2 tsp (or more) red pepper flakes

3  pitted medjool dates (soaked if you do not have a high-powered blender)For green soymilk, use frozen soy beans. Lightly steam them, cool them,


Add ingredients to blender, blend on high for about a minute, until garlic is well minced, dates are blended, and sauce is smooth.