Cream of Veggie Soups

One of my favorite things about winter is having simple soups for either a snack or a second meal. While doing this plant based high fat low acid plan, I’ve been making several cream of veggie soups. They’re easy with simple ingredients and take only about thirty minutes total to make. I try to keep my soups a little on the plant based vegan keto high fat side but sometimes they take a different direction.

Tweaking recipes

Before we can make it, we need to make the powdered veggie bouillon. And this is where I took a recipe from another website, and I tweaked them to be something sustainable for my eating plan and palette.

I usually make this in batches every couple of months because it’s nice to have on hand for making these quick soups.

Ultimate Powdered Veggie Bouillon

(original recipe Super Veggie Mom)

Makes 2 1/2 cups

  • Mix all together in a blender until powdered.
  • Use 1 teaspoon for each cup of liquid.

    Nutrition Facts per 1 teaspoon

    • Calories: 10.8
    • Total fat: 0.2 grams
    • Total carbs: 1.4 grams
    • Fiber: 0.7 grams
    • Net carbs: 0.7 grams
    • Protein: 1.4 grams
  • Now we can make any soup we choose.
  • My comfort soup this week has been my Thai Cream of Carrot Soup. It’s warming and I can drink it by my favorite mug.

    Thai Cream of Carrot Soup

  • Makes 4 servings
    • 5 carrots washed and chopped
      small onion, chopped
      1 clove garlic sliced
      2 Tablespoons coconut oil

    Sauté until onions are translucent.

    Add:

      2 Tablespoons homemade veggie bouillon powder (recipe above)
      6 cups water (see note)
      2 teaspoons curry powder
      1 Tablespoon ginger orange marmalade made with no sugar (St. Dalfour is my favorite)
  • Bring to a boil. Lower heat to simmer for 20 minutes.

    With an immersion blender, blend the soup till a creamy texture.

    Add:

  • 1 small can coconut cream
  • Stir until cream is mixed in and heated through.
  • Serve with a topping of pecans or pumpkin seeds.

    Note: If using store bought veggie broth, omit the veggie bouillon powder and water. Use 6 cups broth.

    Enjoy!

    Nutrition Facts per serving

    • Calories: 150
    • Total fat: 14.7 grams
    • Total carbs: 14.9 grams
    • Fiber: 3.2 grams
    • Net carbs: 11. 7 grams
    • Protein: 2.4 grams

    Great Green Smoothie 

    At the end of my 5 days of water fasting, I’m always thinking about my first “meal” after the fast. I have found it’s always good to break a fast with fresh raw alkaline veggie juice or smoothie! My husband always reminds me that naming my smoothies a smoothie is misguided because they are more like a “juithie” (he makes up his own words). He’s right, though. My smoothies don’t have the usual basic ingredients. I’m always on the hunt for a more nutritious ingredient to opt out those nutrient devoided imposters. This Great Green Smoothie is a juithie not a smoothie in the conventional sense. It’s the best way to break an extended fast because it won’t raise your blood sugar like a veggie juice will.

    Juithie deconstructed

    Cucumbers:

    It’s the skin that holds many of the nutrients which is why organic, non-waxed cucumbers are the best for you.

    Nutrients

    • Flesh: Vitamin A, C, and Folic Acid
    • Skin: Magnesium, Molybdenum, Potassium, and Silica

    Health Benefits

    • Regulates body blood pH and neutralizes acidity
    • Regulates blood pressure
    • Contributes to the proper structure of the connective tissue in our bodies (muscles, bones, ligaments, cartilage, and tendons)
    • Normalizes body temp especially in hot summer months
    • Diuretic properties prevent kidney stones
    • Counters the effects of uric acid preventing arthritis, asthma, and gout

    Carrot

    Nutrients: Vitamin A, C, K, B8, Pantothenic Acid, Folate, Potassium, Copper, Manganese

    Health Benefits

    • Lowers cholesterol
    • Relaxes tension and lowers blood pressure
    • Antiseptic and Antibacterial properties which boost immune systems
    • Stimulates white blood cells
    • Fiber: stimulates peristaltic motion and secretion of gastric juices which boosts elimination of excess LDL cholesterol from arteries and blood vessels
    • Stimulates gums and induces excess saliva (saliva is alkaline and first line of defense when combating bacteria and foreign invaders)

    Celery

    Nutrients:

    • Vitamins: A, C, D, B6, B12, K, Thiamine, Riboflavin, Folic Acid, Fiber
    • Minerals: Calcium, Sodium, Copper, Magnesium, Iron, Zinc, Potassium, & Fatty Acids

    Health Benefits

    • Lowers cholesterol
    • Aids in weight loss
    • Reduces blood pressure
    • Antiseptic properties in seed eliminates uric acid and stimulates urination
    • Keeps joints healthy
    • Anti inflammatory capabilities: reduces swelling and pain in joints & can increase the regrowth of tissue in inflamed joints.
    • Improves immune system function

    Avocado

    Nutrients

    • Vitamins: C, B6, B12, A, D, K, E, thiamine, riboflavin, niacin
    • Minerals: Calcium, Iron, Magnesium, Potassium, Copper, Manganese, Phosphorus, Zinc
    • Antioxidant: Xanthophyll
    • Fatty Acids

    Health Benefits

    • Lowers cholesterol
    • Enhances the absorption of other nutrients when eaten together with other healthy veggies
    • Keeps eyes healthy
    • Aids in digestion
    • Reduces liver damage
    • Anti inflammatory properties
    • Decreases signs of aging
    • Helps level out blood glucose levels

    Wheatgrass 

    Nutrients

    • Vitamins: A, C, E, K, Thiamine, Riboflavin, Niacin, B6, Pantothenic Acid,
    • Minerals: Iron, Zinc, Copper, Manganese, Selenium, Potassium
    • Protein
    • Fiber

    Health Benefits

    • Aids in weight loss
    • Corrects bowel problems and gastrointestinal issues aka IBS
    • Detoxifying properties
    • Nullifies cancer causing agents
    • Lowers Blood Pressure
    • Extremely alkaline

    Plant based protein powder 

    My favorite is Warrior Blend from Sunwarrior it has all the amino acids, it’s made from pea and hemp protein and has only 3 grams of carbohydrates.

    Essential Seed Mix 

    I make this myself, it’s just an extra boost of minerals that we need while going through the cleanse and afterward. It helps me personally in knowing I am getting nutrients even though I may not be eating as much. Click the name to find out what goes into my seed mix.

    Water

    I only used reverse osmosis water, it has everything, including the minerals, stripped out of it like distilled but it’s also ionized, this way I can add back natural minerals if I choose too.


    Great Green Smoothie

    • 1 celery stalk, chopped
    • 1/2 large carrot, chopped
    • 1/2 avocado, chopped
    • 1/3 cucumber, chopped
    • 2 ounces wheatgrass (not the juice, the wheatgrass cuttings)
    • 1 T Essential Seed Mix
    • 1 Scoop Warrior Blend protein powder
    • 10 drops liquid vitamin D 
    • Water to fill line on Nutribullet large cup

    Whirl together

    Enjoy

    Wishing you many more glimpses of health.

     

    Research 

    Cucumber info

    Carrot info

    Celery

    Avocado

    Wheatgrass