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Healthy Winter Soups

Tue, 12/04/2012 - 7:00pm -- Editor

With record breaking storms sweeping the nation this winter these nutritious healthy soup recipes might warm your body & soul.  

Sweet Potato Spinach Soup

1-tablespoon olive oil
1 onion, peeled and diced
3 stalks celery, diced
1 carrot, peeled and diced
2 cups sweet potatoes, peeled and quartered
4 cups chicken broth (or vegetable broth, if desired)
1 bay leaf
1 stalk of lemongrass, split lengthwise
2 cup lite coconut milk
1 pound fresh or frozen chopped spinach, thawed and drained
Salt & pepper to taste

Heat olive oil in a heavy stockpot and sauté the onion, celery and carrot, stirring constantly over medium-high heat, until onions are translucent. Add the broth, sweet potato, bay leaf and lemongrass and bring to a boil, then reduce to simmer until potatoes are tender. Remove from heat and let cool 15 minutes.  In a blender, puree the soup in batches and return to saucepot. Add the milk and spinach and reheat soup without boiling. Season with salt and pepper serve.

Chicken Vegetable Barley Soup

1-pound boneless, skinless chicken breast
Salt & pepper
2-tablespoon olive oil
3 cloves of garlic, minced
1 onion, peeled and diced
3 stalks celery, diced
1 carrot, peeled and diced
12 ounces button mushrooms, sliced
1 pound kale, washed & chopped
8 cups chicken broth
1 bay leaf
6 sprigs of fresh thyme
½ cup pearl barley
Salt & pepper to taste

Preheat oven to 350.  Place chicken breast on non-stick baking pan and season with salt & pepper and bake for 30 minutes.  Remove from oven and cool for 20 minutes and shred.  Heat olive oil in a heavy stockpot and sauté the garlic, onion, celery and carrot, stirring constantly over medium-high heat, cook for 3 minutes and add mushrooms and kale and cook another 2 minutes. Add the broth, bay leaf, thyme and barley and bring to a boil, then reduce to simmer for 30 minutes.  Add chicken and season with salt & pepper.

Chipotle Black Bean & Butternut Squash Soup

1 butternut squash, split down the middle
Salt & pepper
2 tablespoons olive oil
3 cloves of garlic, minced
1 onion, peeled and diced
2-teaspoon cumin seed
1-teaspoon coriander
8 cups chicken broth (or vegetable broth, if desired)
1 pound black beans, cooked and drained
1 bay leaf
½ pound Roma tomatoes, seeded and diced
3 tablespoons adobe sauce from canned chipotle peppers
Salt to taste
1 bunch cilantro, washed and chopped
1 bunch green onions, washed and sliced on the bias
1 cup Low-fat sour cream

Salt & pepper to taste

Preheat oven to 350.  Place butternut squash on non-stick baking pan and season with salt & pepper and bake for 60 minutes.  Remove from oven and cool.  Heat olive oil in a heavy stockpot and sauté the garlic and onion, stirring constantly over medium-high heat, cook for 3 minutes.  Heat a small sauté over high heat and add cumin and coriander and toast until the seeds start to pop.  Remove from heat and grind in a spice grinder.  Add the broth, black bean, bay leaf, and Roma tomatoes and ground cumin and coriander and bring to a boil, then reduce to simmer.  Remove skin from roasted butternut squash, cut into small chunks and add to pot, along with adobe sauce and continue to simmer for 20 minutes.   Season with salt to taste.  Serve and garnish with cilantro, green onions and sour cream.

Fisherman’s Stew

French bread, sliced on the bias and brushed with olive oil
Reggiano Parmesano, grated

2-tablespoon olive oil
3 cloves of garlic, minced
2 onions, peeled and diced
1 red pepper, deveined, seeded and diced
8 cups fish broth or clam juice
¾ cup Madeira wine
1 bay leaf
1 tablespoon fresh oregano, chopped
28 ounces can good quality organic stewed tomatoes
½ pound red potatoes cut into small chunks
1 pound boneless, skinless e fish (Ahi, Mahi Mahi, Halibut, Swordfish, Ono, etc.), cut into chunks
½ pound 21/25 shrimp, peeled and deveined
1 pound clams, washed
Salt & pepper to taste
1 bunch Italian parsley, washed and chopped

Preheat oven to 350.  Place French bread on non-stick baking pan and sprinkle with cheese and bake for 10 minutes or until golden brown.  Remove from oven and cool.  Heat olive oil in a heavy stockpot and sauté the garlic, onion and peppers stirring constantly over medium-high heat, cook for 3 minutes. Add the broth, wine, bay leaf, oregano, tomatoes, and potatoes and bring to a boil, then reduce to simmer for 30 minutes.  Add fish, shrimp and clams to pot and continue to simmer for 10 minutes.  Season with salt and pepper to taste.  Garnish with parsley and serve with bread.

By Expert Sabra Ricci