Getting Healthy from the Inside Out


Nothing beats coming in from a cold, blustery winter day than warming up with a nice bowl of soup! Have on its own, or add it to a wholesome sandwich or salad! However, grabbing a can opener is not the best way to enjoy soup. Often filled with tons of salt, condensed and canned soups can be unhealthy! Instead, try these simple, delicious soup recipes:



  • 1-2 white or yellow onion, diced
  • 1 clove garlic, crushed
  • 2 cans stewed tomatoes (28 oz)
  • Olive Oil


Heat a couple tablespoons of oil in a saucepan. Add the onion and garlic and saute until it becomes aromatic. Add the tomatoes and bring to a simmer. With hand blender, puree until smooth. Season with salt and pepper.

For a treat, add a splash of whipping cream.



A little heavier than most soups, you can adjust this recipe to suit your taste and make a little healthier by adjusting the fat & dairy. 

  •  1 cup diced celery
  • 1 cup diced onion
  • 4 cups peeled and cubed potatoes
  • 3 cubes chicken bouillon
  • 1/4 teaspoon ground black pepper
  • 1/2 teaspoon celery salt
  • 1 tablespoon chopped fresh parsley
  • 1/2 cup butter
  • 6 tablespoons all-purpose flour
  • 2 cups milk
  • 1 cup half-and-half

Serves 6

  1. In a large stock pot combine celery, onion, potatoes, bouillon cubes, pepper, celery salt and parsley. Add enough water so that vegetables are fully submerged, cover and cook until vegetables are tender. Remove from the heat and set aside.
  2.  In a small skillet melt butter. Once melted add flour and mix until a paste like consistency is formed. Add milk all at once and stir over low heat until it thickens.
  3.  Add milk and flour mixture to the vegetables and stir gently. Add half and half and keep warm until serving.



 Soup is a great way to use vegetables if they’re getting over ripe. Vegetables that work well in soup are:

  • Cauliflower
  • Zucchini
  • Bell Pepper
  • Celery
  • Onion
  • Mushroom
  • Potatoes/Sweet Potatoes

Add some oil to a pot and saute onion and garlic until it’s aromatic. Add the rest of the veggies, finely chopped, and cover with water or a vegetable or low sodium chicken/beef broth. Allow to simmer to cook the vegetables. Add 1-2 cans of stewed tomatoes, 1/2 can corn niblets, 1/2 can rinsed black beans. Using hand blender, puree the vegetables until smooth. Add the remaining beans and corn to add texture.

Add cooked meat to increase protein. Ground beef or chicken, or diced chicken breast are good options.

Different tastes can be achieved by using different variations and ratios of vegetables, so play with it!

For spices, you can play with it, but a couple of my favorites is using a curry spice and garam masala. Serve with whole wheat naan bread. Another great one is a package of the low sodium mexican spice. Top with a bit of grated cheese and 1-2 tablespoons of low fat sour cream!

Any left overs can be packaged for later in the week, or frozen for future use.



Comments on: "Soup" (2)

  1. Soup must be the popular dish these days! I just tried a butternut squash soup and it was amazing! You gave me some new great recipes to try though!

  2. Kaylee Norton said:

    Must be the time of year! Soups and stews are some of my faves on cold days!

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