SOUPS

6 servings

2 tbsp olive oil
1/4 tsp cumin seeds
400 gr white mushrooms, thinly sliced
½ tsp powder garlic
¼ tsp sea salt
pepper to taste
2 medium carrots, quartered lengthwise and cut into 1-inch pieces (100 grs)
4 cups bone broth or low sodium chicken broth or water
1 small red onion, finely diced
1 tbsp red wine vinegar
2 tbsp crumble feta cheese

Heat the oil in a saucepan over medium-low heat. Add the cumin seeds and cook until fragrant, about 1 minute. Add the mushrooms and cook, stirring, until they begin to wilt, about 5 minutes. Add salt and pepper to taste. Add the carrots and broth, cover and bring to a simmer. Uncover and cook until the carrots are tender, 10 to 12 minutes.
Meanwhile, combine the onion, vinegar and a pinch of salt in a bowl and let marinate while the soup simmers.
Divide the soup among bowls and top with feta cheese and the marinated onion.

Per serving 200 gr approx.

C: 106.5 P: 10.3 F: 5.9 Cb: 2.6

6 Servings

1 large head of cauliflower, broken into small florets, stems chopped
2 tbsp coconut oil, divided
1 medium onion, diced
2 tbsp curry
½ tsp cinnamon
½ tsp nutmeg
1 tsp lemon zest
4 cups bone broth or unsalted vegetable broth or water
1 can unsweetened coconut milk
pinch of sea salt
pepper to taste
juice of ½ lemon
1 tbsp chopped fresh mint

Preheat oven to 400º F. Toss the cauliflower with 1 tablespoon coconut oil. Spread the cauliflower in a single layer on a large baking sheet and roast until the tips of the cauliflower are golden brown, about 25 to 30 minutes.

In a large pot over medium heat, warm 1 tablespoon of the coconut oil until shimmering. Add the onion and cook, until the onion is turning translucent, about 3-5 minutes. Add curry, cinnamon, nutmeg and lemon zest and stir to incorporate.

Add all of the roasted cauliflower stems and half of the florets to the pot. Add the bone broth and coconut milk. Bring the mixture to a gentle simmer, stirring occasionally for 10 minutes to meld the flavors. Remove the pot from the heat.

Let the soup cool for a few minutes, then carefully use an immersion blender to blend until smooth. Stir in a pinch of salt and pepper to taste. Add lemon juice. Ladle the soup into 4 bowls. Top each with 1/4 of the cauliflower florets, a sprinkle of mint. Serve immediately.

Per serving:
Cal: 206.7 P: 11.4 F: 12.9 Cb: 11

2 servings

1 pack of green asparagus in pieces

1 large onion, chopped

1 minced garlic clove

1 pinch of olive oil

1 pinch of salt

pepper to taste

dill to taste

3 1/2 cups of water

½ cup almond milk

¼ tsp lemon juice

Heat olive oil in a pan, add  onion and garlic. Sauté about 4 to 5 minutes, add the asparagus and sauté a few more minutes. Add the water and cook about 15 minutes. Blend with the almond milk in a food processor. Season with salt, pepper, dill and lemon juice.  

6 Servings

2 tbsp olive oil
¾ cup diced carrots (100 gr)
¾ cup diced onion (100 gr)
2 garlics, minced
4 cups bone broth or unsalted vegetable broth or water
1 diced tomato (200 gr)
¾ cup dried brown lentils
1 tsp dried basil
½ tsp dried oregano
½ tsp dried thyme
½ tsp cumin
½ tsp paprika
½ tsp sea salt
pepper to taste
¾ cup diced zucchini (100 gr)
1 cup fresh spinach
1 tbsp lemon juice
2 tbsp chopped cilantro for garnish

Heat olive oil in a large pot over medium-high heat.
Add onion and garlic and sauté 2 minutes then add carrots and sauté 2 minutes.
Pour in bone broth and tomato. Add in lentils, basil, oregano, thyme, cumin, paprika and season with salt and pepper to taste.
Bring to a boil then reduce heat to low, cover and simmer 20 to 30 minutes, stirring occasionally.
Add in zucchini and simmer 8 minutes, then add spinach and simmer 2 minutes.
Stir in lemon juice and add up to 1 cup of water to thin as needed.
Serve in bowls and garnish with cilantro.

Per Serving 200 gr app
Cal: 110.2 P: 8.8 F: 4.4 Cb: 9.8

2 servings

750 ml of water
2 cups finely chopped parsley
1 stick of finely chopped celery
1 pinch of olive oil
1 thinly chopped onion
1 pinch nutmeg
1 pinch of salt
pepper to taste

Heat the oil in a pot, add the onion and sauté a few minutes. Add celery and parsley until soft.

Add the water and cook about 15 minutes. Blend with a processor. Season with salt, pepper and nutmeg.

6 Servings

2 tbsp olive oil, divided
1/2 kg boneless, skinless chicken breasts, cut into 1-inch chunks
pinch of sea salt
pepper to taste
1 onion, diced
2 carrots, peeled and diced
2 celery ribs, diced
3 cloves garlic, minced
8 ounces mushrooms, sliced
1 tsp dried thyme
1 tsp dried oregano
4 cups bone broth or unsalted chicken broth or water
1 cup of spinach chopped
1 cup cooked cannellini beans, drained and rinsed
juice of 1 lemon
2 tbsp chopped fresh cilantro leaves

Heat 1 tablespoon olive oil in a large pot over medium heat. Add chicken to the stockpot and cook until golden, about 2-3 minutes; set aside.
Add remaining 1 tablespoon oil to the pot. Add onion, carrots and celery. Cook, stirring occasionally, until tender, about 3-4 minutes.
Add garlic and mushrooms, and cook, stirring occasionally, until tender and browned, about 5-6 minutes. Stir in thyme and oregano until fragrant, about 1 minute.
Whisk in bone broth and bring to a boil. Stir in chicken, reduce heat and simmer for about 10-12 minutes.
Stir in spinach and beans until the spinach has wilted, about 3-4 minutes. Stir in lemon juice and parsley; season with salt and pepper, to taste.
Serve immediately.

Per serving:
Cal: 330.8 P:43.1 F: 7.8 Cb: 30

6 servings

1 tbsp olive oil
2 cloves garlic, minced
1 red onion, diced
2 carrots, peeled and diced
1 stalks celery, diced
1 tsp dried oregano
4 cups bone broth or unsalted vegetable stock or water
½ cup quinoa
200 gr broccoli florets
1 cup shredded red cabbage
pinch of sea salt
pepper to taste
1 tbsp chopped fresh cilantro leaves

Heat olive oil in a large over medium heat.
Add garlic, onion, carrots and celery. Cook, stirring occasionally, until tender, about 3-4 minutes. Stir in thyme and oregano until fragrant, about 1 minute.

Whisk in bone broth and bring to a boil. Stir in quinoa; reduce heat and simmer until quinoa is tender, about 10 minutes.
Stir in broccoli and simmer 4 minutes, then stir in cabbage and cook 1 minute. Season with salt and pepper, to taste.

Serve immediately, garnished with cilantro.

Per serving:
Cal: 180 P: 17 F: 2.8 Cb: 20.6

2 servings

1 cauliflower in florets
1/2 tsp powder ginger
1/4 tsp ground turmeric
1/2 diced onion
1/2 sliced carrot
2 parsley sprigs
750 ml agua
1 minced garlic clove
pinch olive oil
pinch of salt

Put a pinch of olive oil in a pot, sauté the onion and garlic for 5 minutes. Add the cauliflower, carrot, parsley, ginger and turmeric. Add the water and simmer on medium heat for 15 minutes stirring occasionally.

Blend with an immersion blender. Spice with salt and pepper. Garnish with some parsley leaves.

4 Servings

1 tsp olive oil
½ cup chopped onion
1 tsp minced garlic
125 gr lean ground beef or turkey
¼ cup sweet potato, peeled and diced (or potato or cauliflower)
¼ cup chopped celery
¼ cup chopped carrots
½ cup tomato, diced
4 cups bone broth
2 tbsp home-made tomato sauce
1 tbsp balsamic vinegar
½ tsp sea salt
black pepper
fresh basil for topping

Heat the oil in a large pot over medium heat. Add the onion and cook for 2 minutes. Stir in the garlic and cook for an additional 1 minute. Next stir in the ground beef and cook until browned.
Stir in sweet potatoes, celery, carrots, tomato, bone broth and tomato sauce. Simmer and then stir in the balsamic vinegar, salt and pepper.
Reduce the heat to low and let simmer for about 20 minutes (or until the potatoes and carrots are fork tender), stirring occasionally.
Top with fresh basil.

Per serving
Cal: 115.7 P: 14.3 F: 2.8 Cb: 7

6 servings

1 large butternut squash, peeled and cubed
3 tbsp olive oil
2 tsp sea salt
black pepper
1 onion, chopped
1 stalk celery, sliced
1 large carrot, chopped
1 tbsp fresh thyme, plus more for garnish
1 L bone broth

Preheat oven to 400º F. On a large baking sheet, toss butternut squash with 2 tablespoons olive oil and season with 1 tsp salt and pepper. Roast until tender, 25 minutes.
Meanwhile, in a large pot over medium heat remaining tablespoon olive oil. Add onion, celery, and carrot and cook until softened, 7 to 10 minutes. Season with remaining 1 tsp salt, pepper, and thyme.
Add roasted squash and pour over bone broth. Simmer 10 minutes, then using an immersion blender, blend soup until creamy. Serve garnished with thyme.

Per serving
Cal: 159.7 P: 8.1 F: 6.8 Cb: 18.3

2 servings

3 tbsp chopped onion
750 ml water
500 grams of diced zucchini (with skin)
1 minced garlic clove
pinch of olive oil
1/2 tsp sea salt
pepper to taste

Heat the oil in a pot, add the onion and garlic and sauté a few minutes. Add the zucchinis and sauté for a little while.

Add the water and simmer about 15 minutes. Blend with a processor. Season with salt and pepper.