Granite State College's SOUP-er SOUPS!

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1 Granite State College's SOUP-er SOUPS! Created by Positive Energy Fitness and Health

2 Positive Energy Fitness and Health Granite State College's SOUP-er SOUPS! Granite State College, Here are some SOUP-er SOUPS for you to try! Soups are a great way to eat healthfully. These recipes have lots of vegetables in them which makes them high in vitamins and phytonutrients. They also require you to SLOW DOWN and focus on your eating. Eating more mindfully has been proven to help with digestion and healthy weight maintenance. Each recipe serves 8. My suggestion would be to make plenty to have for leftovers so double up the recipe if you'd like. Soup makes a great healthy lunch to bring to work. Making a big pot of soup each weekend is a great healthy cooking habit to try. Soups are very forgiving! If you don't have an ingredient, try something different. For example, these recipes are dairy-free, but you can certainly substitute regular milk if that's what you have/prefer. Don't have a spice? Try something different. You may end up making your very own SOUP-er SOUP! Enjoy experimenting with new soups. Let this cookbook be a springboard for more exploration of soup recipes. With positive energy + a cozy bowl of soup, Christine

3 Roasted Carrot White Bean & Tahini Soup 11 ingredients 1 hour 8 servings Preheat your oven to 375F and line a baking sheet with parchment paper. In a large bowl, toss the chopped carrots with half of the olive oil. Spread them over the baking sheet and roast for 40 minutes, tossing halfway through cooking. In a large pot, heat the rest of the olive oil. Add the onion and celery, cook for 7-10 minutes or until softened. Then add the garlic and cook for 2 to 3 more minutes. Add the roasted carrots, vegetable broth, white beans, turmeric, and tahini into the pot. Use an immersion blender to puree until completely smooth. Add lemon juice and salt and pepper to taste. Divide between bowls and enjoy! 36 Carrot (medium, peeled and roughly chopped) 1/4 cup Extra Virgin Olive Oil (divided) 2 Yellow Onion (medium, diced) 6 stalks Celery (chopped) 8 Garlic (cloves, minced) 8 cups Organic Vegetable Broth 4 cups White Navy Beans (cooked, drained and rinsed) 2 tsps Turmeric 1/2 cup Tahini 1 Lemon (juiced) Sea Salt & Black Pepper (to taste)

4 Slow Cooker Beef & Butternut Squash Soup 4 ingredients 8 hours 8 servings Heat a skillet over medium heat. Add the beef and cook for 2-3 minutes, to brown. Add the beef, butternut squash and broth to your slow cooker and cook on low for 8 hours or on high for 4 hours. Season with sea salt to taste. Divide into bowls and enjoy! 32 ozs Stewing Beef (chunks) 12 cups Butternut Squash (peeled and cubed) 8 cups Beef Broth 1/2 tsp Sea Salt (to taste)

5 Ginger Miso Soba Noodle Soup 10 ingredients 25 minutes 8 servings Bring a medium-sized pot of water to a boil. Add the soba noodles and cook for 6-7 minutes, until done. Drain and rinse with cold water until completely cooled. Set aside. In a small bowl combine miso paste with just enough water to form a paste. Add the paste to a small saucepan along with the water, ginger, tamari and sesame oil. Bring to a gentle simmer, but be careful not to boil. Miso is a probiotic food, and should not be boiled. While the broth is warming, divide the cooked noodles, bok choy, carrots, and snap peas between bowls. Pour the miso soup broth over the veggies to warm everything. Squeeze lime over each bowl and enjoy! 400 grams Buckwheat Soba Noodles 1/2 cup Miso Paste 8 cups Water 1/4 cup Ginger (grated) 1/4 cup Tamari 1/4 cup Sesame Oil 4 cups Bok Choy (quartered) 4 Carrot (medium, julienned) 4 cups Snap Peas (or snow peas, sliced) 2 Lime

6 Lentil Masala Soup 12 ingredients 30 minutes 8 servings Heat coconut oil in a large stock pot over medium heat. Add the onions and saute for about 4 minutes or until translucent. Add in the minced garlic. Saute for another minute. Add in the turmeric, garam masala and sea salt. Stir for a minute or until spices are well mixed. Add in the cilantro, vegetable broth and diced tomatoes. Bring to a boil then reduce heat to a simmer. Add in the dry lentils, cover and cook for 15 to 20 minutes. Once the lentils are cooked through, add in the coconut milk. Stir well to mix, then add in the kale. Stir again until the kale is wilted. Turn off the heat. Ladle into bowls and enjoy! 1 tbsp Coconut Oil 1 cup Red Onion (finely diced) 8 Garlic (cloves, minced) 2 tsps Turmeric 2 tbsps Garam Masala 2 tsps Sea Salt 2 cups Cilantro (finely diced) 8 cups Organic Vegetable Broth 6 cups Diced Tomatoes 2 cups Dry Red Lentils 2 cups Organic Coconut Milk (canned, full-fat) 8 cups Kale Leaves (finely sliced)

7 Slow Cooker Cod & Sea Veggie Soup 9 ingredients 6 hours 8 servings 4. Heat the coconut oil in a frying pan over medium heat. Add the onion and mushrooms. Saute for about 3 minutes or until onions are translucent. Add garlic and ginger. Cook for a 1 to 2 minutes until fragrant. Transfer the contents of the pan to your slow cooker. Add the dulse (ripped into bite-sized pieces), diced sweet potato, cod and broth. Do not add salt, as the dulse is naturally very salty and should flavour the soup. Cook on high for 4 hours, or low for 6 to 8 hours. Taste, and add sea salt if necessary. Divide between bowls and enjoy! 1/3 cup Coconut Oil 2 Yellow Onion (medium, diced) 8 cups Mushrooms (sliced) 6 Garlic (cloves, minced) 1/4 cup Ginger (peeled and grated) 80 grams Dulse (torn apart into small pieces) 4 Sweet Potato (medium, diced) 8 Cod Fillet (about 5 oz. each, cubed) 16 cups Organic Vegetable Broth (or bone broth)

8 Slow Cooker Black Bean Soup 11 ingredients 4 hours 8 servings Combine all ingredients together in your slow cooker. Cook on high for 4 hours, or on low for 6 hours. Pour approximately half the soup into a blender (or use an immersion blender) and blend into a smooth puree. Be sure to leave a spot for the steam to escape. Add the pureed soup back into the slow cooker and mix everything well. Ladle into bowls, top with desired toppings and enjoy! 2 2/3 tbsps Extra Virgin Olive Oil 1 1/3 Yellow Onion (finely diced) 2 2/3 stalks Celery (diced) 1 1/3 Carrot (large, chopped) 8 Garlic (cloves, minced) 1 1/3 tbsps Cumin 2/3 tsp Cayenne Pepper 8 cups Black Beans (cooked, drained and rinsed) 4 cups Diced Tomatoes 2 2/3 cups Water 2 2/3 Lime (juiced)

9 Creamy Cauliflower & Carrot Soup 8 ingredients 30 minutes 8 servings Heat the olive oil in a large stock pot over medium-low heat. Add the green onions and saute until softened. Add the carrot, cauliflower, water, thyme and salt. Cover the pot and bring to a boil. Once boiling, reduce to a simmer. Let simmer for 20 minutes then add in the parsley and stir until wilted. Turn off the heat. Puree the soup using a blender or handheld immersion blender. (Note: If using a regular blender, be careful. Ensure you leave a space for the steam to escape.) Taste and adjust seasoning if needed. Ladle into bowls and enjoy! 1/4 cup Extra Virgin Olive Oil 12 stalks Green Onion (chopped) 10 Carrot (medium size, chopped) 2 heads Cauliflower (chopped into florets) 12 cups Water 1 1/3 tbsps Dried Thyme 1 tsp Sea Salt 1 cup Parsley

10 Slow Cooker Chicken Soup 8 ingredients 6 hours 8 servings Add all ingredients to the crock pot and cook on low for 6-8 hrs. Once chicken is cooked through, transfer it to a large bowl and shred it with two forks. Return the shredded chicken to the crock pot and let it soak for at least 5-10 minutes before serving. Adjust seasoning as needed. 1 1/3 Yellow Onion (diced) 5 1/3 stalks Celery (diced) 4 Carrot (medium, chopped) 1 1/3 tbsps Rosemary (fresh) 10 2/3 ozs Chicken Breast (boneless, skinless) 1 1/3 lbs Chicken Thighs (boneless, skinless) Sea Salt & Black Pepper (to taste) 8 cups Water (or broth)

11 Cream of Celery & Asparagus Soup 10 ingredients 25 minutes 8 servings Heat coconut oil in a large stock pot over medium heat. Add yellow onion and celery. Saute for 5 minutes or until veggies are slightly softened. Add minced garlic and saute for another minute. Add water, sea salt and black pepper to the stock pot. Cover and bring to a boil then reduce to a simmer. Remove lid and set asparagus on top. Cover and let steam for 5 minutes or until bright green. Add hemp seeds and baby spinach to your blender. Pour soup over top and puree. Ladle into bowls. Enjoy! 1/4 cup Coconut Oil 2 Yellow Onion (chopped) 12 stalks Celery (chopped) 6 Garlic (cloves, minced) 8 cups Water 2 tsps Sea Salt 1 tsp Black Pepper 6 cups Asparagus (woody ends snapped off) 1 cup Hemp Seeds 8 cups Baby Spinach

12 Cream of Mushroom Soup 9 ingredients 30 minutes 8 servings Heat your coconut oil in a large stockpot over medium heat. Add the onion and saute for 4-5 minutes or until translucent. Add in the celery, carrots, mushrooms, black pepper, tamari and water. Bring to a boil and then reduce to a simmer. Cover with a lid and cook for 20 minutes. Add your cashews to the blender. Ladle in one cup of your soup broth and blend well until smooth to create your cashew cream. Now ladle in the rest of your soup and puree. CAUTION: Ensure you leave a place for the steam to escape from the blender, otherwise the lid will blow off and that is bad news. Ladle soup into bowls. Enjoy! 1/4 cup Coconut Oil 2 cups Red Onion (diced) 6 stalks Celery (diced) 4 Carrot (diced) 6 cups Mushrooms (any type will work) 2 tsps Black Pepper 1/3 cup Tamari 8 cups Water 1 cup Cashews (soaked and drained)

13 Slow Cooker Cabbage Roll Soup 14 ingredients 4 hours 6 servings Use a food processor to pulse your cauliflower into rice. Add all ingredients except ground turkey, spinach and parsley to your slow cooker. Stir very well to combine. Set ground turkey on the top. Cover with a lid. Cook on low for 7 to 8 hours or on high for 4 hours (or until meat is fully cooked through). Before serving, take the lid off and use a wooden spoon to break the cooked ground turkey into small pieces. Stir in the spinach until wilted. Ladle into bowls and garnish with parsley. Enjoy! 1 head Cauliflower (processed into rice) 4 cups Green Cabbage (roughly chopped) 1 Yellow Onion (diced) 4 Garlic (cloves, minced) 3 cups Crushed Tomatoes 2 tbsps Extra Virgin Olive Oil 1 tbsp Italian Seasoning 1/2 tsp Red Pepper Flakes (optional) 1 tsp Sea Salt 1 tsp Black Pepper 1 cup Water 1 lb Extra Lean Ground Turkey (or chicken) 4 cups Baby Spinach (optional) 1/3 cup Parsley (chopped, optional)

14 Roasted Red Pepper & Tomato Lentil Soup 12 ingredients 45 minutes 8 servings Preheat oven to 425 and line a baking sheet with parchment paper. Toss the tomatoes, red peppers, onion and garlic in olive oil and place on the baking sheet. Place in the oven and bake for 30 minutes. After 30 minutes, turn the oven to broil and bake for another 5 minutes. Meanwhile, add lentils and water to a stockpot. Bring to a boil.reduce heat to medium-low and simmer uncovered for 15 to 20 minutes or until tender. Stir in vegetable broth, sea salt, black pepper and oregano in with the lentils and mix well. Remove vegetables from oven. Let cool slightly. Peel away the skin from the red pepper and discard. Place vegetables in pot with your lentils. Add your cashews to the bottom of your blender. Pour in contents of your stock pot. Ensure there is somewhere for the steam to escape. Blend into a puree. Ladle into bowls. Drizzle with a splash of olive oil and red chilli flakes. Enjoy! 3 1/4 Tomato (cut in half) 4 3/4 Red Bell Pepper (halved and seeds removed) 1 2/3 Sweet Onion (coarsley chopped) 4 3/4 Garlic (cloves) 1 2/3 tbsps Extra Virgin Olive Oil 1 2/3 cups Dry Red Lentils (uncooked) 4 3/4 cups Water 4 3/4 cups Organic Vegetable Broth 1 2/3 tsps Sea Salt 3/4 tsp Black Pepper 1 2/3 tsps Oregano 1/3 cup Cashews (raw, unsalted)

15 Cream of Broccoli Soup 10 ingredients 30 minutes 8 servings Throw your chopped onion, carrot, celery and broccoli in a large pot. Pour in water and add the dried basil and sea salt. Place over high heat and bring to a boil. Once boiling, cover the pot and reduce to a simmer. Let simmer for 15 to 20 minutes or until broccoli is tender. In a blender, create your cashew cream by blending together 1 cup of cashews with 1 cup water. (If you alter the serving size, just keep the cashew to water ratio 1:) Pour the cashew cream in with your veggies and stir. Now add your green lentils and stir again. Place spinach in the bottom of the blender. Then carefully transfer soup to the blender and blend to a puree. Ladle into bowls and drizzle with a bit of olive oil if you fancy. Enjoy! 2 Sweet Onion (chopped) 2 Carrot (chopped) 6 stalks Celery (chopped) 10 cups Broccoli (chopped, incl. stalks) 12 cups Water 2 tsps Dried Basil 2 tsps Sea Salt 2 cups Cashews 4 cups Green Lentils (cooked, drained and rinsed) 4 cups Baby Spinach (packed)

16 Roasted Butternut Squash Soup with Kale Chips 9 ingredients 1 hour 30 minutes 8 servings Preheat oven to 420. Cut squash in half lengthwise and scoop out the seeds. Place on a baking sheet with the flesh side up. Sprinkle with cinnamon and bake in the oven for 45 minutes or until tender. (Roasting time will depend on the size of your squash.) Remove squash from oven and let cool. Use a spoon to carve out the flesh and set aside. Discard the skin. Place a large pot over medium heat and add half of your olive oil. Add the apples, onion and ginger and saute for about 5 minutes or until soft. Add in the vegetable broth, cooked squash and half of the sea salt. Reduce heat to a simmer. Let simmer while you prepare the kale chips. Preheat your oven to 350 again and line a baking sheet with parchment paper. Place your kale in a large bowl and massage it with your remaining olive oil and sea salt. Transfer kale leaves to the baking sheet in a single layer. Don't over crowd. You will have to bake in a few batches. Place in the oven and bake for 10 to 15 minutes. Remove from oven when crisp and let cool. Transfer soup to a blender or use an immersion blender to puree until the soup reaches a smooth, thick consistency. Be patient. It might take a bit of blending to reach a creamy consistency! Divide soup between bowls and garnish with a sprinkle of cinnamon. Serve with kale chips for dipping. Enjoy! 8 cups Butternut Squash 2 tsps Cinnamon (plus extra for garnish) 1/4 cup Extra Virgin Olive Oil (divided) 4 Apple (peeled, cored and sliced) 2 Sweet Onion (diced) 2 tbsps Ginger (grated) 8 cups Organic Vegetable Broth 1 1/3 tbsps Sea Salt (divided) 8 cups Kale Leaves (cut into large pieces)

17 Creamy Roasted Tomato Soup 13 ingredients 1 hour 8 servings 4. Preheat the oven to 410. Toss your tomatoes, onion and garlic cloves in olive oil and season with sea salt and pepper. Place on large parchment-lined baking sheet and bake for minutes. In the mean time, add your vegetable broth, thyme, oregano, cayenne pepper, basil leaves and apple cider vinegar to a large stock pot. When your veggies are done roasting also add them to your stock pot. Stir in almond milk. Transfer mixture to blender and blend in batches until pureed. Ensure you leave a place for the steam to escape to avoid the lid bursting off during blending. Transfer pureed soup back to stock pot and warm through over low heat. Serve topped with chopped spinach and a piece of organic bread for dipping. 14 Tomato (sliced into quarters) 4 Sweet Onion (coarsley chopped) 8 Garlic (cloves, peeled) 2 tbsps Extra Virgin Olive Oil 4 cups Organic Vegetable Broth 2 tbsps Thyme 2 tsps Oregano 1/4 tsp Cayenne Pepper 2 tbsps Apple Cider Vinegar 1 cup Basil Leaves (chopped) 2 cups Unsweetened Almond Milk Sea Salt & Black Pepper (to taste) 1 cup Baby Spinach (chopped)

18 Slow Cooker Burrito Soup 16 ingredients 4 hours 8 servings Add all ingredients except kale, avocado and salsa to slow cooker. Cover and cook on high for at least 4 hours. Cook up to 8 hours, depending on how thick you like your soup. About 10 minutes before serving, remove the lid and set kale leaves on top. Cover with lid and let sit for 10 minutes. After 10 minutes, stir to mix in kale evenly throughout. Ladle into bowls and top with a spoonful of organic salsa and avocado. Enjoy! 2 2/3 cups Black Beans (cooked, drained and rinsed) 4 cups Diced Tomatoes 1 1/3 Sweet Onion (diced) 1 1/3 cups Frozen Corn 2/3 Green Bell Pepper (diced) 2 2/3 Jalapeno Pepper (de-seeded and diced) 2 2/3 tbsps Chili Powder 2 2/3 tsps Cumin 1 1/3 tsps Oregano 2/3 tsp Black Pepper 2 2/3 tsps Sea Salt 1 1/3 cups Brown Rice (uncooked) 5 1/3 cups Water 5 1/3 cups Kale Leaves (chopped) 1 1/3 Avocado (peeled and diced) 1/3 cup Organic Salsa

19 Creamy Carrot Soup 11 ingredients 50 minutes 8 servings 4. In a large pot, heat olive oil over medium heat. Stir in onion, garlic, carrots, cumin and turmeric. Season with salt and pepper to taste. Sautee for about 10 minutes or until veggies start to brown. Add in vegetable broth. Cover with lid and let simmer for 30 minutes. After 30 minutes, pour in almond milk and stir well. Transfer soup to a blender to puree. Always be careful to leave a hole for the steam to escape or the lid will pop off while blending (DANGER!). Blend in batches and transfer back to pot. Taste and season with more sea salt and pepper if desired. Ladle soup into bowls. Garnish with chopped spinach and drizzle with a squeeze of lemon wedge. Serve with an organic piece of bread for dipping and/or a mixed greens salad. 2 tbsps Extra Virgin Olive Oil 16 Carrot (chopped into 1 inch rounds) 2 Sweet Onion (chopped) 4 Garlic (cloves, minced) 2 tsps Cumin 2 tsps Turmeric Sea Salt & Black Pepper (to taste) 6 cups Organic Vegetable Broth 2 cups Unsweetened Almond Milk 2 Lemon (cut into wedges) 2 cups Baby Spinach (chopped)

20 Slow Cooker Vegan Chili 13 ingredients 8 hours 8 servings Add whole tomatoes with juice to the slow cooker and roughly crush with your hands. Add remaining ingredients and stir until combined. Cover and cook on high for at least 8 hours. Ladle into bowls and enjoy! 6 cups Canned Whole Tomatoes 2 cups Red Kidney Beans (cooked, drained and rinsed) 2 cups White Navy Beans (cooked, drained and rinsed) 2 cups Frozen Corn 2 stalks Celery (diced) 2 Green Bell Pepper (de-seeded and chopped) 2 Carrot (chopped) 1 White Onion (diced) 4 Garlic (cloves, minced) 2 tsps Cumin 1 tsp Oregano 3 tbsps Chili Powder 1 tbsp Sea Salt

21 Slow Cooker Lamb & White Bean Stew 10 ingredients 5 hours 8 servings Add all ingredients to the slow cooker and set to high for 5 hours, or low for 8 hours. Before serving, remove the bones and shred the meat with a fork (if it hasn't fallen apart already). Enjoy! 10 cups Water 28 ozs Lamb Shank 4 cups White Navy Beans (cooked) 2 Yellow Onion (medium, diced) 4 Tomato (diced) 2 Yellow Potato (medium, diced) 1 1/3 tbsps Turmeric 1/4 cup Apple Cider Vinegar 2 tbsps Tomato Paste 1 1/3 tbsps Sea Salt

22 Slow Cooker Beef Stew 11 ingredients 4 hours 8 servings Add all ingredients except the brown rice flour to the slow cooker and mix well. Cover and cook on low for 4 to 6 hours, or until beef is tender. Remove lid and stir in brown rice flour. Continue to stir until liquid thickens. Ladle into bowls and enjoy! 2 2/3 tbsps Extra Virgin Olive Oil 42 2/3 ozs Stewing Beef (sliced into bitesize pieces) 1/3 cup Red Wine Vinegar 2 2/3 cups Baby Carrots 1 1/3 Sweet Onion (diced) 3 1/3 cups Mushrooms (sliced) 1 1/3 cups Beef Broth 2/3 tsp Dried Thyme 1 1/3 tsps Sea Salt 2/3 tsp Black Pepper 1/3 cup Brown Rice Flour

23 Peanut Butter Curry Chickpea Stew 19 ingredients 45 minutes 8 servings Heat a large saucepan over medium-low heat and melt the coconut oil. Add the onion, garlic and ginger. Cook for 2-3 minutes, stirring frequently. Add the spices and cook for 1 minute, until fragrant. Add the water to deglaze the pan, then stir in the peanut butter. Add the vegetable broth and almond milk. Stir until all is smoothly combined. Add the salt. Add the pepper, zucchini, carrots and chickpeas and stir well to mix. Simmer uncovered for 20 minutes, stirring occasionally. Stir in the lime juice and cilantro. Divide into bowls, and top with more cilantro if desired. Enjoy! 2 tbsps Coconut Oil 2 Yellow Onion (medium, diced) 4 Garlic (cloves, minced) 2 tbsps Ginger (grated) 2 tsps Cumin 2 tsps Coriander 2 tsps Cinnamon 2 tbsps Turmeric 1/2 cup Water 1/2 cup All Natural Peanut Butter 4 cups Organic Vegetable Broth 2 cups Unsweetened Almond Milk 2 tsps Sea Salt 2 Red Bell Pepper (sliced) 2 Zucchini (sliced) 4 Carrot (medium, peeled and sliced) 8 cups Chickpeas (cooked) 2 Lime (juiced) 1/2 cup Cilantro (chopped)

24 Cozy Slow Cooker Split Pea & Kale Stew 9 ingredients 8 hours 8 servings In your slow cooker, add the onion, garlic, carrots, celery, thyme and dried split peas. Pour the broth over all ingredients and cook on low for 8 hours. Stir every few hours to prevent the split peas from sticking to the bottom. In the last 30 minutes of cooking, add chopped kale. Once the kale is wilted, season to taste with salt and pepper. Enjoy! 1 1/3 Yellow Onion (medium, diced) 2 2/3 Garlic (cloves, minced) 2 2/3 Carrot (medium, diced) 2 2/3 stalks Celery (diced) 1 1/3 tbsps Dried Thyme 2 2/3 cups Yellow Split Peas (dry/uncooked) 10 2/3 cups Organic Vegetable Broth 5 1/3 cups Kale Leaves (chopped) Sea Salt & Black Pepper (to taste)

25 Curried Chicken Slow Cooker Stew 9 ingredients 6 hours 8 servings Add all ingredients except chicken breasts to the slow cooker and stir well to mix. Then lay chicken on top and season them generously with sea salt and pepper. Cover with lid and cook on low setting overnight or for 6 to 8 hours. After 6 to 8 hours, remove the lid and lift the chicken out onto a plate. Use a fork to shred the chicken breasts and add them back to the slow cooker. Stir well to mix and let sit for 15 minutes. Serve the stew on it's own or over brown rice. Enjoy! 1 1/3 Sweet Potato (large, diced) 2 2/3 cups Chickpeas (cooked, drained and rinsed) 2/3 cup Frozen Corn 2/3 cup Frozen Peas 1 1/3 tsps Cumin (ground) 1 1/3 tbsps Curry Powder 2 2/3 Garlic (cloves, minced) 2 2/3 cups Organic Vegetable Broth (or any type of broth) 10 2/3 ozs Chicken Breast

26 Salmon Chowder 9 ingredients 40 minutes 8 servings In a large soup pot, melt the coconut oil over medium-low heat. Add the sliced fennel, celery root, and rutabaga. Cover and let cook for about 15 minutes, or until tender. Add the chicken broth to small saucepan and place the salmon skin-side down into the broth. Bring to a simmer and poach the salmon for 5-10 minutes. Remove the salmon and set aside. Add the chicken broth to the pot with the softened veggies and bring to a simmer. Let cook for 10 minutes, then use an immersion blender to blend about half the soup so the texture is still chunky. Remove the skin from the salmon, and flake the fish into chunks. Add to the soup pot along with the coconut milk. Season to taste with sea salt. To serve, divide between bowls and garnish with chopped parsley if desired. Enjoy! 1/4 cup Coconut Oil 2 bulbs Fennel (sliced) 4 cups Celery Root (peeled and cubed) 4 cups Rutabaga (peeled and cubed) 4 cups Organic Chicken Broth 24 ozs Salmon Fillet 2 cups Organic Coconut Milk 1/2 tsp Sea Salt (or more to taste) 1/2 cup Parsley (chopped, optional garnish)

27 Vegan Corn Chowder 16 ingredients 40 minutes 8 servings On the stove, bring a large pot of water to a boil. Drop in half your cauliflower florets and let cook for 5 to 6 minutes (or until tender when pierced with a fork). (Note: You can also steam the cauliflower until tender.) Meanwhile, melt coconut oil in a separate large pot over medium-high heat. Add the remaining half of the cauliflower, onion, garlic, carrot, celery, salt, paprika, onion powder, garlic powder, cumin, thyme and oregano. Cook until veggies are softened, about minutes. Add boiled (or steamed) cauliflower to a blender with half the amount of corn and all of the coconut milk and water. Blend into a thick puree. Add cauliflower mixture and remaining half of the corn to the sautéed vegetables. Bring to a gentle boil and cook until veggies are soft, about minutes. Add additional salt and spices to taste. Divide into bowls and enjoy! 1 1/3 heads Cauliflower (chopped into florets and divided) 1/4 cup Coconut Oil 1 1/3 White Onion (diced) 6 2/3 Garlic (cloves, minced) 4 Carrot (chopped) 4 stalks Celery 1 1/3 tbsps Sea Salt 1 1/3 tsps Paprika 1 1/3 tsps Onion Powder 1 1/3 tsps Garlic Powder 2/3 tsp Cumin 1 tsp Thyme 1 1/3 tsps Oregano 4 cups Frozen Corn (divided) 1 cup Organic Coconut Milk 2 2/3 cups Water

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