Soups and Stews


This could be a soup or enjoy it over pasta, brown rice, chicken or shrimp

Enjoy an easy delicious soup or sauce.

Roasted Red Roma Tomato Soup

Tomato soup is a familiar and beloved comfort food. In this version, roasting the tomatoes in the oven (or using canned roasted tomatoes) can lessen their acidity and add natural sweetness. The tomatoes blend beautifully and colorfully with the carrots in this recipe, rich in vitamin A and beta-carotene. Drizzling a little bit of pesto in the bowl takes this recipe over the top. Yum!
4 pounds Roma tomatoes, halved (or two 28-ounce cans of roasted tomatoes)
2 TBL grapeseed oil
1 tsp sea salt
1 onion, diced small
3 carrots, scrubbed and diced small
1 garlic clove, smashed and diced small
One cup of vegetable stock, as needed
Pesto drizzle (optional) fresh basil
Variation: You could add leftover grilled shrimp, chicken or a variety of different vegetables.
Preheat oven to 400 degrees. Gently squeeze the tomatoes by hand to remove excess seeds, then put them in a bowl and toss with 1 TBL grapeseed oil and 1/2 tsp sea salt until evenly coated. Place the tomatoes, cut side down, in a single layer on sheet pans and roast for 20-30 minutes, until their skins are just browning and the juices are bubbly. Let cool for five minutes, then lift off the skin with a fork. Skip these steps if you want to instead use two 28-ouunce cans of roasted tomatoes.

Meanwhile, heat the remaining one TBL grapeseed oil in a soup pot over medium heat, then add the onion and a pinch of salt and saute until golden, about four minutes. Add the carrots, garlic and 1/4 tsp salt and continue to saute until the carrots are tender, about five minutes.

In a blender, puree the tomatoes with their juice and the carrot mixture until smooth. Add broth as needed. Taste and add additional salt if needed. Divide into bowls, drizzle pesto over and enjoy!

Recipe from Rebecca Katz’s “The Cancer-Fighting Kitchen” cookbook with my variations


This recipe calls for Miso. Some of you may never have hear of it so I will tell you all little about it first. You can find it in a health food store (Whole Foods, Natures Way, etc) It comes in a bag. Brown or amber fermented flavoring paste made from soy or other beans, grains, and sea salt. Buy unpasteurized (for live enzymes to aid digestion). Add to soups, stew, sauces, or dressings. It renews intestinal flora, alkalanizes the blood, helps cleanse nicotine and radioactive substances from the body.

Vegetable soups can be made with 2-3 vegetables, water, stock, and a dash of tamari, miso, or herbs. The secret? Boil the water or stock first, to keep the vegetables from getting soggy. Add the harder vegetables (roots, winter squash, stems) and cook until almost soft. Then add the light ones (greens, celery, cauliflower, broccoli tops). Simmer until just crunchy or tender. If you cook the vegetables too long where they become mushy, you are also cooking out some of the nutrients. Flavor to taste, and garnish with parsley or green onion, chopped basil, etc.

I love to add chopped tomatoes to my vegetable soup. If you have a tiny piece of leftover London broil or steak or chicken or turkey, chop it up and add it to your soup.


  • 5 cups water or stock
  • 1 1/2 cups chopped broccoli
  • 1 small onion diced
  • 1 1/2 cups cooked brown rice or, leftover unflavored oatmeal
  • barley or white miso

Bring water or soup sock to a boil and add diced broccoli stems and onion. Cover and simmer 10 minutes. Put 2 cups of the soup liquid in the blender with rice or oatmeal. Blend until smooth, then return to the pot. Add broccoli tops and simmer until they’re tender. Flavor with miso to taste.


  • Mushrooms and Onion
  • Leeks and Carrot
  • Cauliflower and green onion



Tomato Basil Soup

When I was growing up I enjoyed tomato soup.  It was in a can back then.  They still sell it in a can but I have now learned the benefits and pleasure of making healthy home made foods.  I have also learned that nightshade plants, such as tomatoes, are thought by some  to affect calcium stores negatively,  Maybe that is why they are traditionally put together with calcium-rich dairy.

Tomatoes are beneficial in reducing the risk for prostate cancer, they are also a good source of iron, folate, potassium, vitamins A and C. 

One persons medicine is another persons poison.  One benefit of working with a health coach is finding which foods are best for you personally.  If you experience a lot of unexplained headaches, have allergies or have kidney disease you might want to consider limiting your tomatoes and other  foods from the night shade family.  Other nightshade vegetables are potatoes, sweet peppers and eggplant.  They are beneficial to many people but may cause symptoms such as acid reflux, indigestion and heartburn and even arthritis in others.

Tomato Basil Soup (Makes 4 Servings)

2 Tbsp grapeseed oil                                                                 1 Tbsp butter                                  1 onion, chopped

2-3 cloves garlic, minced                                                         a pinch of sea salt                          2 cups of vegetable or chicken stock

1/4 cup sour cream                                                                   freshly ground pepper                  1 (14.5 oz can chopped tomatoes

Heat oil and butter in a 4 quart pot over medium heat.  Add onion, garlic, and salt and saute until onions are soft and translucent.  Add the stock, tomatoes, and simmer for about 10 to 15 minutes to blend the flavors.

Let soup cool slightly and put half of it into a blender with sour cream.  Blend until smooth.  Transfer to another pot.  Blend the other half of the soup and add.  Reheat blended soup.  Add basil and pepper to taste before serving.

Soothing Shitake Gravy

Prep Time: 5 minutes

Cooking Time: 15 minutes

Yields: 6 servings

  • 8 medium shiitake mushrooms, dried
  • 2 1/2 cup boiling water
  • 2 cups mushroom soaking liquid
  • 2 tablespoons soy sauce
  • 2 teaspoons olive oil
  • 1 small onion, thinly sliced
  • 1/2 dried thyme
  • 2 cups button mushrooms, sliced
  • 3 tablespoons flour
  • 1/2 cup parsley, finely chopped


  1. Place shiitake mushrooms in a bowl and add boiling water, cover and set aside for 30 minutes.
  2. Drain mushrooms and reserve soaking liquid.
  3. Remove and discard stems from mushrooms and then slice into strips.
  4. Take 2 cups of mushroom soaking liquid and add soy sauce.
  5. In a medium sauce pan heat oil over medium heat and add onion, cook until golden brown, about 9 minutes.
  6. Add thyme, button mushrooms, shiitake mushrooms and cook about 4 minutes.
  7. Add flour and reserved mushroom liquid.
  8. Cook for 5 minutes or until mixture is thickened.
  9. Stir in parsley and serve hot.


This is a great alternative to turkey gravy for vegetarians.

Shitake Dashi* with Rice Noodles

Prep Time:10 minutes

Cooking Time:15 minutes

Yields:4 servings

  • 8 dried shiitake mushrooms
  • 6-inch piece kombu
  • 8 cups water
  • 1/2 carrot, thinly sliced
  • 1/2 daikon, thinly sliced
  • 1/2 pound thin rice noodles
  • 1 tablespoon brown rice vinegar
  • 1 teaspoon tamari
  • 2 scallions, sliced


  1. Soak shitakes and kombu in a large bowl and soak for 30 minutes.
  2. Remove shiitakes, discard stems, slice caps and add to a pot with 8 cups of water.
  3. Bring to a boil and add kombu.
  4. Add carrots and daikon and boil for 5 minutes.
  5. Add rice noodles, vinegar and tamari and turn heat to low, cooking another 3 minutes until the noodles are soft.
  6. Remove the kombu.
  7. Serve in soup bowls, garnished with sliced scallions.

Notes:*a simple Japanese stock



Creamy Parsnips Soup with Polka Dots

Prep Time: 10 minutes

Cooking Time: 25 minutes

Yields: 4 servings

  • 4-6 parsnips, cut into chunks
  • 1 large yellow onion, cut into chunks
  • 1/2 teaspoon nutmeg
  • 1 teaspoon sea salt
  • 4 cups water
  • 1 cup green peas


  1. Place parsnips, onion, nutmeg, salt and water in a pot and bring to a boil.
  2. Cover the pot and simmer 20 minutes, or until the parsnips are soft.
  3. Using an immersion blender purée soup until very creamy. If necessary add more water to get desired consistency.
  4. Add green peas and mix with a spoon.
  5. Once peas are heated through, serve in individual bowls


Use 2 cups rice or soy milk and 2 cups water for a more silky texture. Replace some of the parsnips with carrots.



Aduki Squash Stew

Prep Time: 10 minutes

Cooking Time: 60 minutes

Yields: 4 servings

  • 1 pound winter squash (kabocha, butternut)
  • 1 1/2 cups aduki beans, soaked
  • 3 inches seaweed (kombu or wakame)
  • 5 cups of water
  • Sea salt


  1. Peel and cube squash into 2-inch squares (can leave skin on if edible).
  2. Place washed beans and seaweed into pot. Add water and bring to boil. Cover and simmer for 30 minutes.
  3. Uncover and add squash cubes. Cover and simmer for 30 more minutes.
  4. Uncover, add sea salt and stir until water evaporates.

Notes: Try with roots like carrot, parsnip and turnip. These roots don’t need more than twenty minutes to cook with beans.



Cream of Broccoli

  • 5 cups water or stock
  • 1 1/2 cups chopped broccoli
  • 1 small onion diced
  • 1 1/2 cups cooked brown rice or, leftover unflavored oatmeal
  • Barley or white miso


  1. Bring water or soup sock to a boil and add diced broccoli stems and onion.
  2. Cover and simmer 10 minutes.
  3. Put 2 cups of the soup liquid in the blender with rice or oatmeal.
  4. Blend until smooth, then return to the pot.
  5. Add broccoli tops and simmer until they’re tender.
  6. Flavor with miso to taste.


  • Mushrooms and Onion
  • Leeks and Carrot
  • Cauliflower and green onion

Squash Soup?


  • 1 Acorn Squash Peeled, cubed
  • 1 Butternut Squash, Peeled, cubed
  • 3 large organic carrots, peeled
  • 1 large onion, peeled, quartered
  • 1 Box Organic chicken or vegetable broth
  • 1 Tbsp grape seed oil
  • 1 Granny Smith and 1 Honey Crisp Apple, peeled and cored
  • Optional:
  • Fresh Ginger (about 1″ pureed with all ingredients)
  • Cinnamon or Nutmeg
  • Raw honey

Preheat oven to 375.

  1. On a large baking sheet spread out all of the vegetables (not the apples yet).
  2. Drizzle the grape seed oil over them and shake the pan a bit.
  3. Roast the vegetables for about 45 minutes.
  4. Then add the peeled and cored apples and bake another 15 minutes.
  5. Puree all of the ingredients from the pan in a food processor, magic bullet or blender. (You can add about 1 Cup of the broth if it seems too thick to blend.
  6. Put all ingredients in a large pot, add the box of broth and heat.
  7. When ready to serve add to bowls and sprinkle with cinnamon or nutmeg.
  8. You can also add up to a tsp of honey when you sprinkle the cinnamon or nutmeg.
  9. You can also blend in the ginger when you are pureeing the vegetables and apples.